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-Â4 weeks.
Monday: Warm up; 45-50 minutes easy running; 8×150 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; 8×150 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 8×150 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 10×150 yards and then do your 1-mile easy cool down.
Or if you need some speedwork, try doing the warmup; 6×800 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; 8×150 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, 65Â-70 minutes, on grass or dirt with friends.
#findyourstrong, #saucony,#SauconyFallCrossCountryTraini
