• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

Saucony RBR/Fall Cross Country Program, Week Twelve, the complete week, from RunBlogRun

Larry EderbyLarry Eder
September 17, 2013
0
0 0
0
SHARES
1
VIEWS
Share on FacebookShare on Twitter

Soi_Edwin1a-Rieti13.jpg

Ben True, Edwin Soi, Rieti, Italy, September 8, 2013, 
photo by PhotoRun.net 

This is a big week for you. Twelve weeks into the program, cross country season is under way. A week into the high school season, racing is starting now, and most of the runners you see are in the same place you are: they did some running this past summer, but are trying to get into the early races, and that can be difficult. 

Racing takes time to perfect. The more you race, the more you feel some comfort in racing. High school schedule is crazy, sometimes with two to three races in a week, and that is way too much. 

Use those early season races to get into racing shape. Use the races to hone different skills: running up hills, running down hills, finishing hard. Use those races to get ready for the important races. 


Saucony RBR/ Fall Cross Country Program, Week Twelve, Complete week

Week 12: 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. The races will help get you into race form. 

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.

RelatedPosts

2023 RunBlogRun Spring Training for the Middle Distances, 800m to 5,000 meters, Saturday is race day!

2023 RunBlogRun Spring Training for the Middle Distances, 800m to 5,000m, Week Eleven, Day 5, Friday is for recovery…

2023 RunBlogRun Spring Training for the Middle Distances, 800m-5000m, Week Eleven, Day 4, Thursday track session


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, 65­-70 minutes, on grass or dirt with friends.

#FindYourStrong, #saucony,#SauconyRBRFallCrossCountryProgram

Author

  • Larry Eder
    Larry Eder

    Larry Eder has had a 50-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." Theme song: Greg Allman, " I'm no Angel."

    View all posts

Previous Post

Sally Pearson doubles at Great North City Games, by Jorg Wenig/IAAF

Next Post

Saucony RBR Fall Cross Country Program, Week 12, Day Two, by RunBlogRun

Larry Eder

Larry Eder

Larry Eder has had a 50-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." Theme song: Greg Allman, " I'm no Angel."

Similar Post

USATF Los Angeles Grand Prix, complete results, May 26-27, 2023, by World Athletics Results Services
2023 WAContinentalTourGold

USATF Los Angeles Grand Prix, complete results, May 26-27, 2023, by World Athletics Results Services

May 28, 2023
Oregon 22 World Champs, Day One: An Historic Beginning, Eugene’s Dream Becomes a Reality
2023 Wanda Diamond League

World Champions Gudaf, Ingebrigtsen, El Bakkali and Korir highlight the Rabat Diamond League

May 28, 2023
Coffee with Larry, Review of LA Grand Prix, day 1, Preview of LA Grand Prix, Day 2, review of LA Grand Prix Presser

Coffee with Larry, Review of LA Grand Prix, day 1, Preview of LA Grand Prix, Day 2, review of LA Grand Prix Presser

May 28, 2023
Coffee With Larry, Bermuda GP on Sunday, Night of 10,000m PBs on Saturday, Witness the wonder story #30!

2023 RunBlogRun Spring Training for the Middle Distances, 800m to 5,000 meters, Saturday is race day!

May 28, 2023
2023 RunBlogRun Spring Training for the Middle Distances, 800m to 5,000m, Week Eleven, Day 3, Wednesday is recovery day

2023 RunBlogRun Spring Training for the Middle Distances, 800m to 5,000m, Week Eleven, Day 5, Friday is for recovery…

May 27, 2023
Coffee With Larry, Live from Luskin Conference Center, the day 1 of USATF LA Grand Prix is upon us!

Coffee With Larry, Live from Luskin Conference Center, the day 1 of USATF LA Grand Prix is upon us!

May 27, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

July 5, 2022
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

July 17, 2022
2022 USATF Outdoor Champs: Melissa Jefferson takes the Women’s 100m title in windy 10.69!

The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

February 8, 2023

(RBR Archives) Coaching 101: Warm Up & Cool Down for the Jumps, by Roy Stevenson, note by Larry Eder

April 1, 2022
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

6
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
2022 Munich Diary, Day Five, a Great Friday Night

2023 European Athletics Indoor Champs, The Women’s 60m, who will win the final tonight?

5
TCS New York City Marathon Broadcast to be Available in More Than 530 Million Homes Around the World on Sunday, November 6

RunblogRun Editorial: The Sorry State of Running Television Coverage, by Peter Abraham, note by Larry Eder

4
USATF Los Angeles Grand Prix, complete results, May 26-27, 2023, by World Athletics Results Services

USATF Los Angeles Grand Prix, complete results, May 26-27, 2023, by World Athletics Results Services

May 28, 2023
Oregon 22 World Champs, Day One: An Historic Beginning, Eugene’s Dream Becomes a Reality

World Champions Gudaf, Ingebrigtsen, El Bakkali and Korir highlight the Rabat Diamond League

May 28, 2023
Coffee with Larry, Review of LA Grand Prix, day 1, Preview of LA Grand Prix, Day 2, review of LA Grand Prix Presser

Coffee with Larry, Review of LA Grand Prix, day 1, Preview of LA Grand Prix, Day 2, review of LA Grand Prix Presser

May 28, 2023
Coffee With Larry, Bermuda GP on Sunday, Night of 10,000m PBs on Saturday, Witness the wonder story #30!

2023 RunBlogRun Spring Training for the Middle Distances, 800m to 5,000 meters, Saturday is race day!

May 28, 2023

Popular Stories

  • USATF / Day Four:  USA’s Assembled Team Is Ready!

    Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • What happened to the crowd at Eugene?

    0 shares
    Share 0 Tweet 0
  • The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

    0 shares
    Share 0 Tweet 0
  • (RBR Archives) Coaching 101: Warm Up & Cool Down for the Jumps, by Roy Stevenson, note by Larry Eder

    0 shares
    Share 0 Tweet 0
  • Oregon 22 World Athletics Champs: False Starts reconsidered

    0 shares
    Share 0 Tweet 0

Recent Tweets

Next Post

Saucony RBR Fall Cross Country Program, Week 12, Day Two, by RunBlogRun

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist