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2016 HOKA ONE ONE Fall Cross Country Training Program

2016 HOKA ONE ONE Fall Cross Country Training Program (22)


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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In a wonderful day of cross country racing, Golden Gate Park became a celebration of all things cross country, as 1,922 cross country runners ran in five amazing races. Each with their own excitement, and each with their own drama.

San Diego, Calif., Dec. 12, 2015 - Weini Kelati of Leesburg, Va., and Drew Hunter of Purcellville, Va., captured first place titles at the 37th Annual Foot Locker Cross Country Championships (FLCCC) National Finals at Morley Field, Balboa Park in San Diego, Calif., today. Race conditions were good with dry terrain, sunny skies and temperatures reaching 56 degrees.

In the girls' race, Kelati won in 17:10, while Hunter took control from the start to capture the boys' title in 14:56.

Recapping the girls' race, Kelati, a two-time FLCCC national qualifier, took an early lead, cruising to a mile split of 5:13. Maryjeanne Gilbert (Peoria, Ill.) closed the gap and took a brief lead prior to the race's midway point. Kelati reclaimed the lead quickly, while Nevada Mareno (Leesville, N.C.) and Judy Pendergast (Naperville, Ill.) joined the lead pair. Kelati and Gilbert pulled away in the final stretch with Gilbert finishing second (17:11), Mareno in third (17:18) and Pendergast in fourth (17:20).

In the boys' race, Hunter went out aggressively and continued to pick up the pace after a mile split of 4:32. At the halfway mark, Hunter secured a commanding 15-second edge over Phillip Rocha (Azusa, Calif.) and Ben Veatch (Carmel, Ind.). Hunter never relinquished the lead, but the race for runner-up provided added excitement down the stretch where Rocha out-sprinted Veatch. Rocha placed second in 15:08 and Veatch finished third in 15:10.

The Foot Locker Cross Country Championships is comprised of four regional 5K races, which took place across the country in the Midwest (Kenosha, Wis.), Northeast (Bronx, N.Y.), South (Charlotte, N.C.) and West (Walnut, Calif.), culminating in the National Finals here today.


Full results and more photos at

Wednesday, 09 December 2015 21:05

Foot Locker XC West Regionals Recap

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Bielaczyc, Hill are Best in the West
Annie Hill made it nine consecutive victories, even if the Glacier High sophomore had to work a little harder than usual in the final 400 meters to hold off Kate Hunter of Provo, Utah. Garek Bielaczyc was determined to elevate his status from ninth a year ago to winning the Foot Locker West Regional title Saturday at Mt. SAC, even if it required the Salt Lake City East senior to deliver a timely surge in the last 200 meters to get past Arcadia talent Phillip Rocha.
Wednesday, 09 December 2015 20:57

Top HS Talent on Display at NXN

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On a day when both man and beast should have been inside, snuggled up to a roaring fire, several thousand cross country fans spent most of Saturday morning on a golf course in Portland, Oregon. The afore-mentioned golf course, the Glendoveer, was prepared for a major event-the NXN cross country championships.
With teams from eight regional races, and top individuals, all battled over a gushy, muddy and cold cross country course. Perfect cross country weather, as the races got under way.
And the weather gods teased us, with the rain, while there, becoming part of the story. The real stories were the magnificent performances of the teams and the gutty, gutty runs of the top individuals.—Larry Eder
Release: The state of California did not disappoint, with two of the top four teams. Temecula won the Boy's and was third in the girls. Manlius' nine year domination of this meet, on the girls' side, is unprecedented. Temecula's win on the boys side was the results of a strong team keeping their cool as two other teams battled hard with them.
On the girl's side, Katie Rainsberger, her all profile near the front much of the race, won out, in 16:56. (Yes, her mom was the last U.S. woman to win the Boston marathon (before Meb) and also two time fourth place in U.S. Olympic trials. )
Ella Donaghu came from the throngs, running conservatively and picking off runners the entire race, gaining second just weeks after her win at the NIKE Border Clash.
On the boy's side, Casey Clinger employed a wonderfully boisterous kick to win by a second and one half over a pack that stayed close until the very end!
A race for the ages, and conditions few will forget. Congrats to all, man and beast, who braved the Glendoveer course for the NXN in 2015!
On a typically drizzly winter Saturday in Portland, Oregon, top American high school runners gathered at the Glendoveer Golf Course for the 12th Annual Nike Cross Nationals. Sprinting off the starting line, the young athletes accelerated around the 3.1-mile course to meet the race's 5k mark -- their bright running apparel creating a painterly contrast to the day's low grey skies.
Thousands of spectators cheered the tenacious participants, who had qualified for the Nike Cross Nationals at one of eight regional meets, with competitions held in the Northwest, Heartland, Midwest, Southwest, South, Southeast, Northeast and New York.
Rain soaked, the runners dashed towards the finish line, with Manlius XC girls team of New York defending their title while Temecula of California captured the boys team title. Senior Katie Rainsberger from Colorado Springs, Colorado, claimed her first individual title, with a time of 16:56. Casey Clinger of American Fork, Utah, took first place in the boys race, with a time of 15:03.
Heading into Saturday's race, Manlius XC of New York was the girls team to beat. They were back to defend their title and their winning history, having taken first place eight of the past nine years. They did not disappoint, with a strong 55-point first-place finish, an 89-point differential from second place team Davis CA of California.
Katie Rainsberger came into the race with an unbeaten season. She pulled away from the pack to form a solid lead and crossed the finish line in 16:56, 14 seconds ahead of second-place finisher Ella Donaghu. This coming fall, following her senior year, Rainsberger will attend the University of Oregon.
The boys race began with no clear frontrunner between the favored teams, which included Temecula XC and Dana Point XC of California as well as Orland Park XC of Illinois. In the end, Temecula finished on top with 114 points. American Fork took second place with 163 points, led by junior and individual boys winner Casey Clinger. Clinger beat out a tight lead pack in the last stretch by just 1.5 seconds.
Once the last runner had conquered the course, NIKE, Inc. President and CEO Mark Parker congratulated the individual and team winners and presented them with their 2015 NXN trophies.
Top Three Individual Girls:
1. Katie Rainsberger (Southwest Region)
2. Ella Donaghu (Northwest Region)
3. Callie Logue (Heatland Region)
Top Three Individual Boys:
1. Casey Clinger (Southwest Region)
2. Ben Veatch (Midwest Region)
3. Alek Parsons (Southwest Region)
Top Three Girls Teams:
1. Manlius XC (North York)
2. Davis CA (California)
3. Temecula (California)
Top Three Boys Teams:
1. Temecula (California)
2. American Fork (Southwest)
3. Dana Point (California)
Find a complete list of results HERE:
Wednesday, 09 December 2015 20:53

The Lore of Cross Country

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Cross country is one of the first experiences many runners have with the sport. Offered in the Fall in the U.S., more than 550,000 boys and girls run high school cross country and 60,000 men and women run college cross country. And then, consider how many masters runners still love to run on real cross country courses.
The Crystal Springs cross country course was one of my favorite courses in high school. I also ran it as college athlete and in open races. Located in Belmont, California, it has been the site of many fantastic races.
The Nike Border Clash, held on the Nike campus, is a unique and fun race. Just under 5000 meters, the course pits the top 40 boys and girls from Oregon and Washington in a cross country slugfest on who is the best high school cross country runners in the Pacific Northwest.
I have been at 15 of 17 Nike Border Clash events. This year, the frozen fog won out, and my plane was diverted to Seattle. Six hours in planes, not a good Sunday, I must say, especially when one misses the two races one wanted to see.
As I’m fying to the NXN from Austin, Texas to Portland, Oregon on December 4, I am anticipating the Nike NXN on Saturday, December 5. A meet that grew out of the Border Clash, the NXN brings the best teams in the country (and top individuals) in a celebration of all that is gritty cross country.
I am of the opinion that one must finish with mud encrusted on one's uniform, shoes soggy, a scratch or two, and perhaps, a few droplets of blood smeared on ones leg after a real cross country race.
The NXN lives up to most of the those expectations. It is cold many years, and the course, if not muddy, is damp at the very, very least.
Many of the top college coaches adorn the course, observing some of the finest runners in the sport racing five thousand meters over draining footing and some man made hills. The addition of several thousand fans, cheering wildly, and fine announcing, makes the NXN one of two events in the U.S. where high school cross country runners are feted on a national level.
What do I love about NXN?
After spending much of the last year preparing for the event, the best teams and some of the finest athletes are presented in a unique and stunning fashion. Watching the races develop, watching another generation of cross country and track fans, and watching the knowing glances of fans and coaches who have seen great races before, all add to the flavor.
The respect shown for the sport is also something I like.
I recently noted, in an interview via podcast, that cross country was about more than running. Coaches can figure out how to do the workouts from a book, or website pretty well. But that is little of what a coach does. Coaches help us, through the experience of running with a team, training for a group goal, challenging ourselves with life lessons.
I look back at my cross country experiences now, some forty-four years ago, with rose colored glasses. A positive patina is the starting point of all my memories.
Yet, I was last on my team for two years, and my coaches showed me respect and provided encouragement. I had no illusions on being the best. The summer after my sophomore track season, I listened to a coach, who told me "to run more." I did just that, running all summer, and coming back fit, finally making the top seven in cross country my senior year. In college, my coach carefully built my fitness up over five years, from 70 miles a week to 140 miles a week. Winning my first race during my senior year of college, after several hundred races, was amazing. I tried to savor the last mile, as I had never had that experience before, and would not have many experiences like that later.
I wish all those racing tomorrow great memories. Though in reality, some will be happy, some sad. Some victorious, some vanquished. But, all due respect. Cross Country, as I have said before, is as honest as an e.e. cummings poem (I suggest you read my favorite, No Thanks).
Tomorrow, I will walk the course, saying hello to Coach Chris Fox, of Syracuse, who just won the NCAA cross country men's race. I was so proud of Chris and his fine team. I will look for Jeff Johnson, the man who named NIKE after the Greek goddess of victory. I will also look for Dave Frank, who had the joy of coaching his son's team to a state title in Oregon.
I will also try and say hello to Mark Parker, CEO of Nike. This is one of Mark's favorite, uncomplicated days of the year, where he gives out some awards to some fast kids, with thousands of fans around the Portland golf course that hosts NXN. His smile, genuine and relaxed, as he surveys a cool Saturday morning in the Pacific Northwest, where many of the best teams and young runners in the sport of cross country have come to play hard.
And, finally, I will squint hard, looking off to the back of the course, as a guy, who would be in his early sixties now, in a hoody that says Oregon, and gray sweat bottoms jogs off the course, into the fog, knowing that another cross country season is just about over.
I will then, look down at my shoes and smile at the mud on my boots, that will remind me, on my two flights that upcoming evening, as your athletic pilgrim heads to another race, looking for the perfect athletic experience.
That is the lore of cross country.
—Larry Eder
Friday, 04 December 2015 20:40

Foot Locker CC West Regional is Saturday, 12/5

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Legendary Mt. SAC is the site of the Foot Locker Cross Country Championships West Regional. This course will challenge and inspire you as it has renowned runners such as Ryan Hall, Galen Rupp, Marc Davis, Meb Keflezighi, Deena (Drossin) Kastor, Sara (Bei) Hall, Jordan Hasay and Lauren Fleshman.
here will be 14 races on Saturday with more than 3000 runners from all over the west racing with the junior high youngsters going first at 7:10 AM. They will be followed by the freshmen, sophomores, and juniors, and then the elite races will go off  with the seeded girls starting at 9:50 am and the seeded boys at 10:30 am.
Top three potential returners (boys) based on 2014 results: 6. Austin Tamagno (11 Brea, CA), 15:43.5; 9. Garek Bielaczyc (11, Salt Lake City), 15:56.5; 15. Callum Bolger (10, San Luis Obispo), 16:09.3.
Top three potential returners (girls) based on 2014 results: 4. Annie Hill (9, Kalispell, MT) 18:10.6; 6. Bryn Morley (9, Bigfork, MT) 18:16.8; 7. Claire Graves (10, Highland, CA) 18:32.0.
Check out much more about the West Regional HERE:
Check out the other (completed) regionals HERE:
Friday, 04 December 2015 19:22

NXN Championship is Saturday

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Ahead of Saturday’s Nike Cross Nationals, check out the California qualifiers HERE
While you're there, you can also read up on each of the regional meets, view videos, and check out the course. Come Saturday morning, 12/5/15, you can watch LIVE at 9:30am PST by visiting HERE
Friday, 04 December 2015 19:15

NCAA DIII Championships Recap: How About That!?

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Saturday's action in Winneconne, WI will go down as one of the biggest days in the history of NCAA Division III Cross Country for two reasons: Williams’ rally for the national title and UW-Platteville senior Ian LaMere’s record run.


No women’s team could catch the second-ranked Ephs once they hit their top gear and LaMere simply blistered the field.


Williams turned on the jets after a slow start – seventh at the 2K split – and upset top-ranked and three-time national champion Johns Hopkins. It was the first title for the Ephs since 2004 and their third overall.


In the men’s race – which was won by No. 1 UW-Eau Claire – it didn’t take LaMere long to squash any hopes of another man winning the individual crown. LaMere put 31 seconds between himself and second place from 1K to 4K and won by 40 seconds, the largest margin of victory in NCAA Division III history.


Let’s go back to the women’s race, where the Blue Jays entered as the odds-on favorite. Through 2K, it appeared as if Johns Hopkins would be well on its way to its fourth consecutive title as it owned a 27-162 lead.


Then Williams woke up – and it spelled disaster for the rest of the field, as well as the Blue Jays’ hopes at a four-peat.


Led by junior Hannah Cole (fifth overall), the Ephs picked off teams one by one. By the 5K mark, Williams was tied with Johns Hopkins (100-100) and the final 1K made all the difference. The Ephs continued to distance themselves from the pack, while the Blue Jays fell further back and finished fourth.


A similar effort sent UW-Eau Claire to its first national title in program history.


The Blugolds worked their way up the pack, going from third at 2K to first at 4K. Once in the lead, UW-Eau Claire’s depth was just too much for any other team.


Junior Josh Thorson led the Blugolds with a runner-up finish, while senior Ryan Mugan and Darin Lau took 11th and 14th, respectively. The spread between Thorson and Lau was 26 seconds (24:15 to 24:41).


Second-ranked Williams saw senior Bijan Mazaheri finish third and junior Peter Hale 16th, but its third and fourth runners – Todd Ford and Noah Williams – were 39th and 40th, respectively.

The day belonged to LaMere, as no man had a chance of catching him on the tract at Lake Breeze Golf Club. LaMere ran with Amherst’s Mohamed Hussein for 1K, but said "good-bye" to him and rolled solo the rest of the way.


Abrah Masterson of Cornell College won the individual title in the women’s race.


Women’s Team Standings: 1. Williams 81, 2. Geneseo State 179, 3. MIT 182, 4. Johns Hopkins 188.

Men’s Team Standings: 1. UW-Eau Claire 135, 2. Williams 144, 3. Geneseo State 209, 4. St. Olaf 211.


—by Tyler Mayforth, USTFCCCA


Read more at our partner’s site and at

It was all upsets, all the time at the NCAA Division II Cross Country Championships in Joplin, Missouri.


First, Alexis Zeis of U-Mary outleaned defending national champion Kendra Foley of Grand Valley State at the line in the closest race of the 6K championships era (since 1998).


Then it was announced that No. 2 Adams State had topped three-time defending national champion No. 1 Grand Valley for the team title.


Then unheralded Alfred Chelanga of Shorter scored a decisive win in the men’s individual race over several well-established contenders.


The madness concluded with Colorado Mines – ranked No. 4 in the country entering the day – upsetting not just one but two No. 1 teams in co-favorites Adams State – the three-time defending national champions – and rand Valley State for the men’s title.

Whew. Where to start?

Adams State took the women’s title win over GVSU, 83-97, for its first national crown since the last of seven in a row in 2009. The Grizzlies put three in the top 15 with 10th-place Noel Prandoni, 11th-place Jenna Thurman and 14th-place Maura O’Brien. All five ASU scorers earned top-40 All-America honors.


No. 3 Hillsdale finished third with 140 points and No. 4 Chico State was fourth with 212 points to round out the podium.


The Colorado Mines men made it an RMAC sweep just over an hour later by winning their first-ever national title, 100-127 over co-No .1 Adams State. The Orediggers didn’t have a top-15 finisher, but the pack of Marty Andrie, Nathanael Williams and Dan Mahoney all finished between 18th and 22nd, with Grant Colligan also coming through for All-America honors in 33rd.


No. 3 Alaska Anchorage wasn’t too far behind in third with 138 points, followed by pre-meet co-favorite Grand Valley State narrowly edging No. 10 Shippensburg for the fourth and final podium spot, 210-224.


Individually, Zeis crossed the line in 20:03.4 to narrowly edge out Foley in 20:03.7. Never before had an NCAA DII women’s race been decided by fewer than three seconds. Additionally, Zeis capped an undefeated season by becoming the second U-Mary runner in the past three seasons to claim the individual title, following Jennifer Agnew from 2013.


Amanda Farrough of Lewis came through just three seconds later in third, followed by Kelsey Bruce of Dallas Baptist in fourth and Emily Roberts of Southern Indiana in fifth.


Chelanga followed up his Gulf South Conference and South Region titles with a 10K win Saturday in Joplin by nine seconds over Vincent Kiprop of Missouri Southern, crossing the line in 29:24.6. The win was of the come-from-behind variety: he sat 40th overall just 2K into the race before making a move about halfway through the race that ultimately gave him the lead with 3K to go.


Henry Cheseto of Alaska Anchorage was third overall, followed by Keifer Johnson of Western State and Zach Panning of Grand Valley State. Chelanga, Kiprop and Panning are all freshmen by eligibility; Cheseto is a sophomore and Johnson is a junior.


—by Kyle Terwillegar, USTFCCCA


Read more at our partner’s site and at

Friday, 04 December 2015 18:29

NCAA Division I XC Champs

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History from all sorts of angles was made at the 2015 NCAA Division I Cross Country Championships in Louisville, KY.


The No. 1 New Mexico women cemented their position as one of the best women’s cross country teams of all time, the No. 2 Syracuse men dethroned two-time defending national champion No. 1 Colorado for their gender’s title, Edward Cheserek of Oregon became the first man in DI history to win three consecutive individual titles and Molly Seidel of Notre Dame became the first former high school Foot Locker Champion to win the women’s individual crown.


New Mexico wins historically dominant women’s team title

New Mexico scored a svelte 49 points to top No. 2 Colorado’s runner-up total of 129 by 80 points. Led by five All-Americans including back-to-back fourth- and fifth-place finishes from Courtney Frerichs and Alice Wright, the Lobos’ score is the third-lowest in Championships history and the lowest since Virginia scored 48 in the second-ever NCAA women’s race in 1982.


Their 80-point margin of victory is the fifth-best in meet history, and the best since Colorado’s 81 in 2004.


No. 5 Oregon was third with 214 points and No. 4 Providence was fourth to round out the podium. Pre-meet No. 3 Arkansas was ninth.


Syracuse upsets two-time defending champ Colorado

Syracuse pulled the upset over Colorado with an 82-91 result, holding off the Buffaloes with a late charge over the final two kilometers. The Orange led at 2000m and 5200m, but found themselves tied with the two-time defending champion No. 1 Buffaloes with just two kilometers left in the 10K race, 99-99.


Syracuse may have had three in the top-10 with fourth-place Justyn Knight, eighth-place Colin Bennie and ninth-place Martin Hehir – all of whom were projected to combine for the meet’s best 1-2-3 punch – but the heroes of the Orange’s first NCAA title since 1951 were Cuse’s  often-inconsistent No. 4 and 5 runners.


Philo Germano moved up 14 spots in the final 2k to finish 39th as an All-American, while 47th-place Joel Hubbard climbed four spots in the final 2000 meters to help clinch the win.


Colorado, which had four in the top-25 – and three in the top-10 – to win the title a year ago, only managed to put third-place Pierce Murphy across the line that early this year, with the rest of their scoring line-up between 25th and 33rd. Frosh John Dressel and now three-time All-American Ben Saarel made strong moves of 15 spots and 19 spots, respectively, but it wasn’t enough to catch the Orange.


No. 3 Stanford was third with 151 points, followed by No. 9 Oregon with 183. Pre-meet No. 4 Oklahoma State was 18th.


Cheserek wins historic third consecutive individual national title

Henry Rono, Gerry Lindgren and Steve Prefontaine all won three individual men’s cross country titles during their careers, but none of them did was Cheserek accomplished today: winning three in a row. It didn’t come easy for the junior, who was tested early and often by eventual runner-up Patrick Tiernan of Villanova.


Cheserek crossed the line in 28:45.8 – nearly 26 seconds clear of the Aussie Wildcat – but Tiernan played the role of keeping the pace honest from the very beginning. The two broke away early with Knight of Syracuse and Anthony Rotich of UTEP, but by 5000 meters it was down to just Ches and Tiernan. Three kilometers later, the duo had opened up a 42-second lead over the chase pack. That’s where Cheserek made his move – in a similar location to where he made his winning move in Terre Haute a year ago – to eventually clinch his ninth career individual NCAA title between XC and track.


Murphy of Colorado was eventually third, followed by Knight, Jonathan Green of Georgetown, Jim Rosa of Stanford, Sean McGorty of Stanford, Bennie, Hehir and Marc Scott to round out the top-10.


Seidel tops frosh phenom Ostrander for women’s individual title

For the longest time in the women’s race it looked like we might see a repeat of October’s Wisconsin adidas Invitational. Late in the race it had come down frosh phenom Allie Ostrander of Boise State, NCAA 10K champ Seidel and Arkansas’ Dominique Scott.


It was Ostrander who broke away from those two in Madison, but Louisville belonged to Seidel. She pulled away first from Scott and then from Ostrander in the final kilometer to cross the line in 19:28.6, five seconds clear of Ostrander and 12 ahead of Scott.


Frerichs and Wright of New Mexico came in fourth and fifth, followed by Seidel’s own teammate in frosh Anna Rohrer, Furman’s Allie Buchalski, Washington’s Maddie Meyers, Ostrander’s fellow frosh teammate Breanna Peloquin, and Kansas’ Sharon Lokedi.


—Kyle Terwillegar, USTFCCCA


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