Saucony Carrera XC, photo by Saucony Racing
The hill workouts that you have done this past summer are helping you now, as your race during cross country season. However, one can not race hard and train hard day in, day out.
Saucony RBR Fall Cross Country Training Program, Week 15, Day Four
Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strideouts, jogging back to the 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.