Day 1

This is the beginning of week two, of the HOKA ONE ONE Fall Cross Country training program. We have a long run, a tempo run and a hill run, plus four recovery days. Focus on the task at hand. If you want to make the workouts harder, take the easy runs on hilly runs. Varying surfaces is key to foot health.

Monday, August 29, 2016: Warm up; 5 miles easy running; cool down.

 

Day 2

Our sport requires focus and patience. The slow build up of endurance, speed and strength will come into play as the cross country season builds to the big races: league, regionals, state and nationals.

Tempo runs are a fantastic way to build race callousing and endurance.

Tuesday, August 30, 2016: Tempo Day: 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.

 

Day 3

Welcome to Day Three, Week Two of HOKA ONE ONE Fall Cross Country Training program! Today is a recovery day and we suggest that you vary the surfaces on your training sessions. You should also consider training in two pairs of training shoes, and alternating them by runs.

Wednesday, August 31, 2016: Warm up; 5 miles easy running; cool down.

 

Day 4

Cross Country is the meeting place of middle and long distance runners. It comes from the British sporting clubs in the 1840s and 1850s and their hounds and hares events. Someone would drop markers over hill and dale, across creeks, providing the hounds an exciting tour of the countryside. Cross country running and racing came from that inauspicious beginning. Now, in the U.S. high school cross country has about 515,000 boys and girls competing across the 50 states.

Thursday are hill days. They are, along with tempo workouts, our secret weapons for fitness. There are other ways of getting to fitness, and part of the journey is finding what works for your team.

Thursday, September 1, 2016, HiIl Day: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.

Take the time to check out the HOKA Postal Nationals site, you can find it at hokaoneonepostalnationals.com.

 

Day 5

You are finishing up the second week of cross country training. Remember, it is all about building yourself up to race well in October and November.

Today is a relaxed day, and remember you are getting better each and every day.

Friday, September 2, 2016: Warm up; 5 miles easy running; cool down. (Watch the Zurich Diamond League meet after workout!)

 

Day 6

You are finishing up the second week of cross country training. Remember, it is all about building yourself up to race well in October and November.

Saturday September 3, 2016: No workout. Walk, bike, watch a movie.

 

Day 7

You are finishing up the second week of cross country training. Remember, it is all about building yourself up to race well in October and November.

Sunday, September 4, 2016: Easy 6-mile run on grass or dirt with friends.

 

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