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2016 HOKA ONE ONE Fall Cross Country Program, Week Two, Day 2, presented by HOKA ONE ONE Postal Nationals

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Our sport requires focus and patience. The slow build up of endurance, speed and strength will come into play as the cross country season builds to the big races: league, regionals, state and nationals.

2016 HOKA ONE ONE Fall Cross Country Program, Week Two, Day 1, presented by HOKA ONE ONE Postal Nationals

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This is the beginning of week two, of the HOKA ONE ONE Fall Cross Country training program. We have a long run, a tempo run and a hill run, plus four recovery days. Focus on the task at hand. If you want to make the workouts harder, take the easy runs on hilly runs. Varying surfaces is key to foot health.

2016 HOKA ONE ONE Fall Cross Country Program, Week One, Day 6, presented by HOKA ONE ONE Postal Nationals

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This is day six of Week One for the HOKA ONE ONE Fall Cross Country Training Program. It is a program focused on helping get high school boys and girls into shape in the 20 weeks of cross country. For those who trained most of the summer, you might consider a morning run on Monday, Wednesday and Friday of 30-40 minutes at a relaxed pace.

2016 HOKA ONE ONE Fall Cross Country Training Program, Week One, Day 5, presented by HOKA ONE ONE Postal Nationals

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This is the first week of the HOKA ONE ONE Fall Cross Country Training program. It is a great way for high school cross country runners to get into shape during the 20 weeks of the season. For those who trained during the summer, we suggest that you add 30-40 minutes of relaxed running in the mornings in addition to our daily training. Again, never change your training programs without checking in with your coach.