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2016 HOKA ONE ONE Fall Cross Country Program Features

Regional features
Date: 
10/10/2016 - 10:37

cache_sb_l_43dbdddcc4small.jpgThis is a good time to get your fall racing shoes and use them for tempo runs. If you're an advanced runner, up your easy runs to 30-35 minutes on Mon-Wed-Fri, still doing them at the opposite time of day from your hard workout.

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Date: 
10/03/2016 - 10:38

Scott-Fauble.jpgThis week is tough. Check your shoes to make sure they aren't too worn. Consider getting racing shoes for the serious races and using them for your tempo runs.

October 3, 2016, Monday: Warm up; 6-mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Regional features
Date: 
09/26/2016 - 12:28

cache_sb_s_e3f01b11f3.jpgYou're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes.

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Week 5: Training - Gets Tougher

Date: 
09/19/2016 - 13:00
Date: 
09/19/2016 - 13:00

hokasmall.jpgWeek 5: Training - Gets Tougher. By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly!

Regional features
Date: 
09/06/2016 - 13:11

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.

Regional features
Date: 
09/06/2016 - 13:09

hokasmall.jpgWeek 3: Getting the Habit Started
Make sure you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Regional features
Date: 
09/06/2016 - 13:06

hokasmall.jpgWeeks 1 & 2: Fall Training Begins
You’ll start on the road to a good fall of training with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first two weeks; just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool-down.

Regional features
Date: 
09/06/2016 - 12:59

hokasmall.jpg1. Get your gear in order.

If possible, you should have two pairs of good training shoes so you can rotate them. Most training shoes last for 8–10 weeks, depending on your training. Take your time at your local running store when selecting shoes and remember to go at the end of the day as your feet swell during the day. Bring a clean pair of socks and be prepared to check out 5–7 different shoes to find the right one for you. Assess your stash of socks, shorts, tops.

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