2016 HOKA ONE ONE Fall Cross Country Training Program, Week 10 - Moving to Important Racing

Your racing has gone on now for 8 weeks. Juniors and seniors: You should be able to handle the 2 or 3 easy morning runs of 30 minutes.  More advanced athletes, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 30–45 minutes.  Check those shoes, and we suggest getting two pair now for the season, and a racing shoe if you haven’t already gotten them. Consider HOKA ONE ONE training shoes!

Monday: Monday: Warm up; 6-mile run; 8x150 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. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 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 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 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 between; cool down.

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

Sunday: Easy 10-mile run on grass or dirt with friends.