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Week Three, Day Seven

Sunday, July 5, 2015

Greetings from Paris!

Today is your long run day. Join up with some friends and try running in a park or on a trail! 

Enjoy your run. 

Sunday: Easy 7-mile run on grass or dirt with friends. (400 Mile: 6 miles/300 Mile: 5 miles)

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In her storied career, Deena Kastor won World XC bronze, Olympic marathon bronze, and won numerous USA titles. And she is not done yet! photo by PhotoRun.net
Today is the 4th of July. You have an off day today, but, if you want to run a 4th of July race for fun, join some friends and have a blast. Keep it easy though! 

Training in week four begins to get more challenging, so hydrate, rest and have fun! 

Saturday, July 4, 2015. Week Three, Day Six. No Workout. Walk, Bike, spend some time with friends and family and consider how lucky you are in your life. Consider the good things. 

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Nick Willis, the 2008 Olympic silver medalist at 1,500m, is a fine cross country runner, photo by PhotoRun.net

Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Week Three, Day Five, July 3, 2015, Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


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Desi Linden, photo by PhotoRun.net

Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

This is our summer cross country training program. If you want to be a success in the fall, you have to run over the summer. Get some friends, give us an hour each day and we will get you in shape (you do have to run yourselves). 


Week Three, Day Four, July 2, 2015, Thursday: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.


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The end of the race: 2014 BUPA Edinburgh Cross Country, photo by Dan Vernon, Vernon Photography

Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.


Week Three, Day Three, July 1, 2015: Today is first day of July! Get your friends to run with you! 

Wednesday: Warm up; 5 miles easy running (400 Mile: 3 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.


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Molly Huddle, Shalane Flanagan, Emily Infeld, Amy Cragg in the USA 10,000m-all ran cross country, photo by PhotoRun.net


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Jenny Simpson wins USA 1500m title! Photo by PhotoRun.net


Jenny Simpson is 2011 WC gold, 2013, WC silver and one of toughest racers over the distance. She has just won the USA 1,500m title and moves on to Beijing now to race the worlds' best. Jenny Simpson embraced cross country early in her career to help build her endurance, and also, because, well, it was just fun! 


Train this summer to race well in the fall! 



Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.


Week Three, Day Two, June 30, 2015...Tempo Run


Tuesday: 1-mile warm-up; 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 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.


Monday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.


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Chris Derrick, XC 2015 champ, photo by PhotoRun.net

Today is the seventh day of week two. It is a long run day. Run six miles with your friends, and then, watch the last day of the USA Outdoor Champs! The 5,000 meters and 110 hurdles will be amazing! 

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Evan Jager, photo by PhotoRun.net


June 28, 2015. Sunday: Long run today, six miles, relaxed with friends. Enjoy your run! 
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Chris Derrick, BUPA XC Edinburgh, photo by Dan Vernon Photography

This is the week two of the RBR Summer Cross Country Challenge. Today is the easy, easy day, so enjoy it. I have some fun but challenging workouts in your future, so enjoy the calm before the storm. 

June 27, 2015, Week Two, Day Six, Saturday: No workout. Walk, bike, watch a movie. Seriously, turn on the USA outdoor champs and watch some great track and field! 


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Laura Thweatt, photo by PhotoRun.net


For your body to get stronger, you need recovery days as well as hard days. One of the biggest mistakes athletes make is on not respecting the bodies' needs to recover. 

This is Friday, June 25. Today, you have an easy day, so enjoy it. As we get going next week, the workouts get tougher and tougher. You will treasure the easy days. 

2015 RBR Summer Cross Country Challenge, June 26, 2015, 
Friday: 

Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); cool down.


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