2016 HOKA ONE ONE Fall Cross Country Training Program, Week 9: Getting in the Groove

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2016 HOKA ONE ONE Fall Cross Country Training Program, Week 9: Getting in the Groove

on 16 October 2016.

How did your race go last week? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and have a good snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’re a college athlete, increase your morning runs to 35–40 minutes on Mon-Wed-Fri.

Monday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warm up; 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 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down.

Friday: Warm up; 6-mile run; 8x150 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 9-mile run on grass or dirt with friends.



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