Saucony Carrera XC, photo by Saucony Running
Day Four has been a hill day. We offer another option this week, of four to six 800 meters at 5k mile pace. Remember, be careful, when you race, you need to give your body recover time between races and hard workouts.
Saucony RBR Fall Cross Country Training Program, Week 13, Day Four
Thursday: 1-mile warm up, 10 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat seven 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. Finish with 6 times 150 meter strideouts.