13 Oct '16, 5am

It's Thursday, October 13, and it is hill day in week 8, day 4 for @hoka one one Cross Country training,...

800 meters, Adrian Martinez, photo by Kevin Morris The hill workouts on day 4 of each week build strength, speed and confidence. Remember, its the workouts over a season that build and callous you as a cross country racer. Week 8: Increase Your AM Runs This 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. October 10, 2016, Monday: Warm up; 6-mile run; 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down. October 11, 2016, 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 18:50 min for a 5K, that's 6:05 pace. Add 30 sec...

Full article: http://www.runblogrun.com/2016/10/2016-hoka-one-one-fall-...

Tweets

Here's Day 3 of workout week 8 for @hokaoneone ...

runblogrun.com 12 Oct '16, 5pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

Cross Country

irunfar.com 12 Oct '16, 10am

My newfound enthusiasm was more than intense, but for the first part of the season I reined it in and focused on cross cou...

Long run is the workout for Day 7, Week 8, @hok...

runblogrun.com 16 Oct '16, 7pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's race day, @hokaoneone 2016 Fall Cross Country Training Program, Week 8, Day 6, #prepare2post, #postalnationals,

It's race day, @hokaoneone 2016 Fall Cross Coun...

runblogrun.com 15 Oct '16, 8am

This 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 ...

Sunday is long run, @hokaoneone Fall Cross Coun...

runblogrun.com 16 Oct '16, 7pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's Tuesday, October 18, time for your tempo run (or a race and a short fartlek) for week 9, day 2,...

It's Tuesday, October 18, time for your tempo r...

runblogrun.com 18 Oct '16, 6am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

Week Nine, Day One for @hokaoneone Fall Cross C...

runblogrun.com 17 Oct '16, 5pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

.@hokaoneone XC Week 9, Day three, its a six mi...

runblogrun.com 19 Oct '16, 9pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's Monday, October 10, and here's Week 8, Day...

runblogrun.com 10 Oct '16, 3pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

.@hokaoneone Fall Cross Country Training, Week ...

runblogrun.com 20 Oct '16, 4pm

Adrian Martinez Memorial, photo by Kevin Morris Cross country is one of the largest sports in the high school spectrum of ...

.@hokaoneone Fall Cross Country Fall Training P...

runblogrun.com 21 Oct '16, 7am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's Tuesday, October 11, 2016, @hokaoneone Fal...

runblogrun.com 11 Oct '16, 6am

This 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 ...

@NAZ_elite, @hokaoneone Fall cross country, Week 10, Day 1, #prepare2post, #postalnationals,

@NAZ_elite, @hokaoneone Fall cross country, Wee...

runblogrun.com 24 Oct '16, 7am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's Thursday Hillday! @HOKAONEONE Fall Cross C...

runblogrun.com 06 Oct '16, 8pm

800m at Adrian Martinez Memorial, June 2015, photo by Kevin Morris I loved hill workouts. I also worked hills so that, whe...

#Updates 2016 HOKA ONE ONE Cross Country Fall T...

runblogrun.com 21 Oct '16, 10am

For me, cross country was my introduction to running. I ran cross country for two years at DeSmet in the environs of Saint...