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2016 HOKA ONE ONE Fall Cross Country Training Program

2016 HOKA ONE ONE Fall Cross Country Training Program (21)


From 1957 through the 1970‘s at the end of the cross country season Track & Field News and the United States Track & Field Federation jointly held a nationwide competition. At first teams would run 2 miles on the track and mail the results in (hence the name “National Postals”), but then in 1969 when the 3 miles was added, regional races were held, all of which are known as the “National Postal” races. Since cross country courses varied and since there was not going to be a single national meet, the times from the regional races were taken for ranking the competitors nationally. To make the races fair in comparing times, the races were run on the track, but in a cross country type race. Teams of 5 runners were entered as well as individual entries. High school runners ran a 2 mile cross country event in those years. The 2 mile races for the National Postals were done from 1957 through 1982; and the 3 mile races for the National Postals were done from 1969 through 1978 (as in 1979 and after, the Kinney and Footlocker National High School Cross Country Championships were instituted for the 3 mile races). The revival of the Postal 2-Mile is a revival of the spirit of high school distance running, the revival of finding a true national champion and most importantly the revival of a team together. We are proud to reintroduce the running world to the Hoka One One National High School 2-Mile Postal Competition.

The Fall 2016 Cross Country Training program is sponsored by

And one more comment: This training program was developed over 20 years of coaching, with advice and fine tuning from coaches from around the world. These are guidelines only. For younger runners and newer coaches, it is a nice program to begin from. For more experienced coaches and runners, the themes are key. Find what works best for you, and please reach out if you need ideas at!

Also note, that we post daily training with updates August 23-December 20 on your sites as well as,,,  and coaching Look for daily updates!

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Fast Running has an interesting article about a petition in the UK to make the senior men's and women's races at the English Cross Country Championships the same distances. The author, Robbie Britton, points out that the IAAF and Scotland now run 10k for both the men's and women's senior races and the response has been very positive amongst Scottish women's XC racers. Some of the men didn't like that their race was shortened from 12k to 10k, but the negative response has been minimal. It will be interesting to see what becomes of this petition in the UK and how other countries change their race distances over time. The World Cross Country Championship is now contested over the same distance for men and women, when will the USATF and/or NCAA Championships follow suit, if they ever do? Read Fast Running's article to get some more insight...

Historically male cross country races have always been longer than their female counterparts, but is it time this now changed?

INDIANAPOLIS -- Team USATF will have a talent-laden roster January 13, 2018 as it returns to Scotland to take on the world at the 2018 Great Edinburgh XCountry Challenge at Holyrood Park. At last year's event, the U.S. took top honors for the second time in three years with 149 points, beating out Team Europe (152 points) and Team Great Britain (208 points) for the title.

Cross country meets can fly by in the blink of an eye, no matter how much running you watch during the season. It takes some prep to make sure you don't miss a race's most interesting stories.


Let us get you caught up to speed so, come the sound of the gun, you can enjoy yourself and be the smartest XC viewer possible. Here's what we're watching this weekend in championship action:

Friday, 15 September 2017 12:06

Cross Country to be included at 2018 Youth Olympics

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As mentioned by Inside the Games, Cross Country will be contested at the Youth Olympic Games next year in Buenos Aires. Other than the classical Olympic event of the marathon running off the track hasn't featured in an Olympic setting since Paris 1924. The legendary Flying Finn, Paavo Nurmi, won the most recent Olympic Cross Country race on a hot summer day in the French Capital.

Wednesday, 13 September 2017 19:59

Second NCAA D1 XC Rankings released

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This coming weekend the NCAA Division 1 Cross Country season gets started in earnest with the action ramping up as the season goes along. It all leads towards the NCAA Championships in Louisville, KY the Saturday before Thanksgiving. There is truly nothing like the NCAA Cross Country Championships, all running fans need to be there at least once in person to witness it. The clock is irrelevant, it's pure competition and grit at it's finest. What other NCAA sport has the best 31 teams and 255 individuals in the country all competing at the same time?

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Images: 2016 Olympic Games