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2016 HOKA ONE ONE Fall Cross Country Training - Week 4: Training Gets Rolling

Date: 
09/06/2016 - 12:33

hokasmall.jpgWeek 4: Training Gets Rolling
This week, runners run daily for main sessions. Advanced athletes should add a 20–25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Monday: Warm up; 5-mile run; 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5-mile run; 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1-mile cool-down.

Friday: Warm up; 5-mile run; 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Race day. Warm up, listen to your coach, race, cool down

Sunday: Easy 8-mile run on grass or dirt with friends.

 

 

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