Saucony RBR Fall Cross Country Training Program, Week Thirteen, Complete Week, ...from RunBlogRun

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Duane Solomon, Molly Huddle, photo from Saucony Racing

You are now in week thirteen. The training programs for the next four to six weeks. Remember, as you race, you will get tired. Focus on your Tuesday and Thursday sessions and your long runs. If you need to cut back on morning runs, do so. Take the time to cool down and warm up. 

Consider two pairs of training shoes. One for long runs and recovery days and one for fast days. 

Always have dry clothes with you, and water and a snack. A great snack is the Larabar Uber bar-low sugar, nice carbos and protein, for those who can eat nuts. One top coach told me he has his team have a powerbar and low fat chocolate milk! Whatever works for you! But, do it and be prepared. 
Saucony RBR Fall Cross Country Training Program, Week 13, complete week...

Week 13: You've Arrived! 
By now, most of you will have raced at least once or twice, and will be getting into the racing groove. If you're doing early a.m. runs and need to cut one out, do it. If you're feeling good but not sure about your leg speed, try the change we suggest on Thursday for the next 3-­4 weeks. 

Monday: Warm up; 45-50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. 
To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds and your tempo run pace is 6:20 per mile pace. 

Wednesday: Warm up; 45-50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down

Thursday: 1-mile warm up, 10 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat nine more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strikeouts, jogging to start, no rest between; 1-mile easy cool down.

Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and then do your 1-mile easy cool down.
Or if you need some speedwork, try doing the warmup; 6x800 meters at your race pace for the mile split in 5K. So if you can run 18 minutes for 5K, your half pace would be 2:45 for 800 meters.
 

Friday: Warm up; 45-50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run, or a race of 5K for high schools, 8K for college.

Sunday: Long, easy run, 65­-70 minutes, on grass or dirt with friends.

#findyourstrong#saucony,#SauconyFallCrossCountryTrainingProgram

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