Saucony RBR Fall Cross Country Training Program, Week Thirteen, Day Four

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.

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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