15 Oct '16, 8am

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 Country Training Program, Week 8, Day 6, #prepare2post, #postalnationals,

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 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month. After your tempo run, finish up with four 200 meter cut downs, where you work on your finish a bit, and then, cooldown. If you race tod...

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

Tweets

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...

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...

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...

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...

It's Thursday, October 13, and it is hill day i...

runblogrun.com 13 Oct '16, 5am

800 meters, Adrian Martinez, photo by Kevin Morris The hill workouts on day 4 of each week build strength, speed and confi...

.@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...

.@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...

Fall Half Marathon Training: Week 6: Hi, guys! Happy Sunday! Another week of half marathon training is in the...

Fall Half Marathon Training: Week 6: Hi, guys! ...

carrotsncake.com 16 Oct '16, 12pm

Another week of half marathon training is in the books, and it was a good one for sure. I tackled 12 miles and then fit in...

.@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 ...

@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 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 ...

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...

#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...

Here's three new workouts for your @HOKAONEONE ...

runblogrun.com 25 Oct '16, 5pm

Variety is important as well. Besides the tempo runs you have done on Tuesdays for nine weeks, here are three other sugges...

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...