Saucony RBR Summer Mileage Program, Week Eleven, the early season , from RunBlogRun.com

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The high school season is upon us. 500,000 high school cross country runners are training, racing and wondering, why am I doing this? 

Good question.

However, well trained cross country runner, you are, ready to roll.

You are a harrier, a true cross country aficionado. You love the hills, the bigger the better. You love to sprint when your lungs are burning and your eyes sting from the dust! 

You have followed the Saucony RBR Summer Mileage program, now Saucony RBR Fall Cross Country program and you are fit. Now is time to get your racing shoes, so consider the Carrera XC and the Shay XC as well! Most of all, find the right shoes for you! 

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Shay XC, photo by Saucony Running


Saucony RBR Fall Cross Country Program, Week 11, Day One, from RunBlogRun.com

Week 11: The Early Season


High school cross country starts quickly with a couple of races a week, so use those early races to get into shape. Continue to build speed.

College cross country is also starting. If you are a college runner, consider adding three mornings a week, on Monday, Wednesday and Friday, a 35-45 min
ute run. 

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 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds and your tempo run pace is 6:30-per-mile. 

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, 8 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 8x150 yards as easy strikeouts, jogging back 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.

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#crosscountry,#SauconyRBRFallCrossCountryProgram

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