The high school season is upon us. 500,000 high school cross country runners are training, racing and wondering, why am I doing this?
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 minute run.
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 18:30 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; 8×150 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 8×150 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 10×150 yards and then do your 1-mile easy cool down.
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, #crosscountry,#SauconyRBRFallCrossCountryPro
