• 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

2015 RunBlogRun Fall Cross Country Challenge, Week 14, Day 3, by Larry Eder

Larry EderbyLarry Eder
September 16, 2015
0
0 0
0
SHARES
0
VIEWS
Share on FacebookShare on Twitter

RelatedPosts

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day One

2022 RunBlogRun Summer Cross Country Mileage Program, Week Five, Day Seven

2022 RunBlogRun Summer Cross Country Mileage Program, Week Five, Day Six

GWR2014-873.jpgGreat Winter Run, Edinburgh, January 2014, photo by Vernon Photography for GreatRunCompany

Week 14, Day 3, September 16, 2015, Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Week 14: Racing in Earnest!

The next two weeks are key to you and your team’s success. We will pre supose that you have races on Tuesday, Thursday and Saturday. As this is very early season, we will provide alternate workouts for those days, plus work to do after the races. Stress warm ups and cooldowns. Stress team running. Realize that if your goals are to race well at conference and beyond, then, the early meets are part of your training and callousing.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: Race Day 1

Here are three options for this day of the week:

1. Race Day

a. Warm up, with one to two miles, and some stride outs, 5k race, then, one of the following:

1. Tempo Run, 1-mile warmup; 20-min tempo run, To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds to get your tempo run pace of 6:20 per mile. Recalculate your pace as your fitness improves, about once a month. Finish up with 6 x 300 meters, with 100 meter jog in between, and then, long cooldown, 2-3 miles.

2. Repetions: after race, four times five minutes at 5k race pace, with easy five minutes recovery in between, long cooldown, 2-3 miles

3. Fartlek: after race, 40 minutes of 2 minutes on, 2 minutes off, repeat ten times, 2 minutes on is at 5k race pace, then, nice easy cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: Race Day 2

1. Race Day, warm up well, some strideouts, 5k race, cool down a bit, then, one of the following:

a. Hill work, 1-mile warmup; 9 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 8 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds and then do your 1-mile easy cool-down.

2. Five times 3:00, at mile pace for 5k, with two minute jog in between, then cooldown

3. Repetiions: Three times six minutes, at 5k race pace, six minutes easy jogging in between, then cooldown

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Race Day 3

Warm up, then, 5K race. After race, try one of the following:

1. 6 x 300 meters, with each one faster than one before, then cooldown

2. 4 x 3 minutes at 5k race pace, with three minutes easy, then cooldown

3. 5k course loop, sprint 100 meters, jog 100 meters, do that the entire course, then, cooldown

Sunday: Easy 7-10-mile run on grass or dirt with friends. Depending on how they feel from this week, the key is that they will be tired and their bodies are switching over to racing.


The 2015 RunBlogRun Summer Cross Country Challenge is part of a program that goes back to 1996-1998, when we started online training programs on the American-trackandfield.com site. The RBR Program has been going since 2007 and it comes from conversations with some of the top junior and national coaches across the country. Tempo Runs, Hill runs, and Long runs, along with core work and proper nutrition and sleep are crucial. Special thanks to Tim Hutchings and David Frank on their suggestions to improve the weeks 9-12.

Please find weeks 1-13 below. Let me know if you have any questions or suggestions! Send inquiries to runblogrun@gmail.com.

Thumbnail image for Thumbnail image for Thumbnail image for Eyestone-Porter-Williams-USxc93.jpgPat Porter, Todd Williams, Ed Eyestone, XC 1993, photo by PhotoRun.net

All the above were primo cross country runners, and all were also Olympians. Coincidence? I think not! Run Cross Country!

And here is our earlier four weeks of training suggestions:

Before You Begin:

1. Get your gear in order.

If possible, you should have two pairs of good training shoes so you can rotate them. Most training shoes last for 8-10 weeks, depending on your training. Take your time at your local running store when selecting shoes and remember to go at the end of the day as your feet swell during the day. Bring a clean pair of socks and be prepared to check out 5-7 different shoes to find the right one for you. Assess your stash of socks, shorts, tops.

2. Hydrate yourself.

Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Minimize the amount of coffee, tea, and carbonated soda you drink.

3. Fuel your engine with the right food.

Get the proper amounts and types of food into your system. Fruits, vegetables, whole grains, pasta, and modest amounts of fish, chicken, and beef make sense. For snacks, try apple slices spread with peanut butter. Nuts are also good. Pizza, tacos, and fast food places are fine as infrequent treats.

4. Sleep!

I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but itwillaffect your training. Get 8-10 hours of sleep and, if you can, try for a nap (yes, a nap) on a few afternoons.

5. Establish your training group.

Though some people prefer to train alone, a group helps with the hard days and long runs. Figure out what works for you and your training style.

6. Inspiration.

Find some good books that support your running goals. Some classics include Once a Runner, The Irishman Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, and Self-Made Olympian. Music can also be a great motivator. Find great additions to your playlist by talking to your friends and searching online, plus we’ll post the Shoe Addicts’ running music lists. We don’t recommend running with earbuds or headphones, however, since they compromise your awareness and possibly your safety. They can also mess with your ability to “tune into” the pace you’re running, which is essential come race time.

7. Set your goals.

Do you want to make the top 7? Improve your times at your league and section meets? Race better over the second half of the course? Think about these things now, write them down and prop them in your room where you can read them each day. It will help you stay on track.

8. Calculate your workout amounts.

To run 300 miles over 12 weeks, for example, you’ll need to average 25 miles a week, which is very good for freshmen and sophomores. To reach 400 miles over the summer, you need to average 34 miles a week, and to reach 500 miles, it takes a weekly average of 40 miles. The default numbers noted in the daily workouts (miles, reps, minutes) are for those accepting the 500 Mile Challenge. Numbers for those in the 400 Mile and 300 Mile Challenges appear in parentheses that follow. If there’s only one number/amount, it’s for all runners.

9. Questions?

Email us at runblogrun@gmail.com or tweet us @runblogrun and we’ll get back to you within 24 hours.

Here is a rehash of our first two weeks:

Weeks 1&2: Summer Training Begins

You’ll start on the road to a good summer of training with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first two weeks; just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool-down.

Monday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5 miles easy running (400 Mile: 3 miles/300 Mile: 3 miles); cool down.

Thursday: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.

Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); cool down.

Saturday: No workout. Walk, bike, watch a movie.

Sunday: Easy 6-mile run on grass or dirt with friends. (400 Mile: 5 miles/300 Mile: 5 miles)

Weeks 1&2 Totals per week (total): 500 Mile-31 (62) miles; 400 Mile-24 (48) miles; 300 Mile-22 (44) miles

Week 3: Getting the Habit Started

Make sure you’re doing your runs on a variety of surfaces–dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Monday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warm-up; 20-min tempo run; 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5 miles easy running (400 Mile: 3 miles/300 Mile: 3 miles); 2×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.

Thursday: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.

Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: No workout. Walk, bike, watch a movie.

Sunday: Easy 7-mile run on grass or dirt with friends. (400 Mile: 6 miles/300 Mile: 5 miles)

Week 3 Total: 500 Mile-37 miles; 400 Mile-30 miles; 300 Mile-25 miles

Week 4: Training Gets Rolling

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Monday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5-mile run (400 Mile: 3 miles/300 Mile: 3 miles); 3×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1-mile cool-down.

Friday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3-mile run or walk. (400 Mile: 2 miles/300 Mile: off)

Sunday: Easy 8-mile run on grass or dirt with friends. (400 Mile: 7 miles/300 Mile: 6 miles)

Week 4 Total: 500 Mile-35 miles; 400 Mile-30 miles; 300 Mile-21 miles

Mo. 1 Total: 500 Mile-134 miles; 400 Mile-108 miles; 300 Mile-90 miles


Week 5: Training Gets Tougher

By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates–hard workouts are easier that way. Check your shoes weekly!

Monday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5-mile run (400 Mile: 3 miles/300 Mile: 3 miles); 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 4 times, no rests); 1-mile easy cool-down.

Friday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Warm up; 4-5-mile run; cool down. (400 Mile: 3 miles/300 Mile: off)

Sunday: Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles)

Week 5 Total: 500 Mile-36 miles; 400 Mile-29 miles; 300 Mile-25 mile

Week 6: Getting on Track

You’re getting there. You’re running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off)

Sunday: Easy 9-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles)

Week 6 Total: 500 Mile-38 miles; 400 Mile-33 miles; 300 Mile-24 miles

Week 7: Midway Through the Summer

This week is tough. Check your shoes to make sure they aren’t too worn. Consider getting racing shoes for the fall and using them for your tempo runs. College runners can start adding a mile to their long runs. Get to 90 minutes to 1:45 in the month of August.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 5-mile run. (400 Mile: 4 miles/300 Mile: off)

Sunday: Easy 9.5-mile run on grass or dirt with friends. (400 Mile: 8.5 miles/300 Mile: 7.5 miles).

Week 7 Total: 500 Mile-40.5 miles; 400 Mile-36.5 miles; 300 Mile-25.5 miles

Week 8: Increase Your AM Runs

This is a good time to get your fall racing shoes and use them for tempo runs. If you’re an advanced runner, up your easy runs to 30-35 minutes on Mon-Wed-Fri, still doing them at the opposite time of day from your hard workout.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, 21 minute Fartlek session, 1-mile cool-dow To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile.Recalculate your pace as your fitness improves, about once a month. 20 minute Fartlek, with 7 times 2 minutes at 5k race pace, with one minute jog, then, one mile cooldown

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 4 times, no rests); on the flat at the bottom of the hill, 25 minutes fartlek, with 12 times one minute, 5k pace, one minute jog, then, 8×150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 5-mile run or a hilly 4-mile race. Warm up and focus on running the second half well. You might feel rusty early, but you’ll feel better on the second half. (400 Mile: 4-miles or 5K race/300 Mile: off)

Sunday: Easy 9-mile run on grass or dirt with friends. (400 Mile: 7 miles/300 Mile: 6 miles)

Week 8 Total: 500 Mile-40 miles; 400 Mile-35 miles; 300 Mile-29 miles

Mo. 2 Total (To Date): 500 Mile-154.5 (288.5) miles; 400 Mile-133.5 (241.5) miles;300 Mile-103.5 (193.5) miles

Week 9: Getting in the Groove

How did your 4-mile race go last week? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and have a good snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’re a college athlete, increase your morning runs to 35-40 minutes on Mon-Wed-Fri.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warm up; 20-min tempo run, 20 minutes of repetition runs, 1-mile cool down.To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile. Recalculate your pace as your fitness improves, about once a month. 20 Minute repetitions: 4×3 minutes hard, 2 minutes easy, One mile cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest in between; 30 minutes fartlek, with 5 minutes hard, 5 minutes easy, 5 minutes hard, 5 minutes easy, the, five timesone minute hard, one minute easy, 1-mile easy cool-down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3-mile run. (400 Mile: 2 miles/300 Mile: off),

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 7 miles/300 Mile: 6 miles).

Week 9 Total: 500 Mile-46 miles; 400 Mile-33 miles; 300 Mile-26 miles

Week 10: Moving from Training to Racing

High schoolers start school within a couple of weeks. Juniors and seniors: You should be able to handle the 2 or 3 easy morning runs of 30 minutes. More advanced athletes, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 30-45 minutes. Just a few races and you’ll be ready to roll! Check those shoes, and we suggest getting two pair now for the season, and a racing shoe if you haven’t already gotten them.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, Fartlek, 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’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile.Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest between; 24 minutes, Repetitions, 1-mile easy cool-down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 3-4-mile run. (400 Mile: 2-3 miles/300 Mile: off)

Sunday: Easy 10-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Week 10 Total: 500 Mile-48 miles; 400 Mile-35 miles; 300 Mile-26 miles

Week 11: Early Season Racing Begins

Your first real race will be a revelation. You should be able to handle the distance, but your pace may be slower than you expect. Don’t worry. You’ll recover quickly and should be racing fit in 3-5 races. Only the 500 Mile group should be doing morning runs beginning this week.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, Fartlek (see below), 1 mile cooldown. 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’s a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month. For Fartlek, do twenty minutes of five minutes race pace, five minutes moderate pace, then, two minutes race pace, two minutes moderate, two minutes race pace, two minutes moderate, one minute hard, one minute moderate, then, cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 8 hill repeats (run 200 yds 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 yds as easy strideouts, jogging back to the start, no rest in between; then, Repetions: 3 minutes race pace, times five, with two minutes easy runnng between repetitions, then, cooldown.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy warmup; 5K race. Go out well, but pick it up each mile. With 800 meters to go, see what you can do. (400 Mile: 5K race/300 Mile: off)

Sunday: Easy 10-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles). Keep this on soft ground and run relaxed. If you’re sore from Saturday, then really slow it down. If you have any pain, consider cutting it short.

Week 11 Total: 500 Mile-52 miles; 400 Mile-37 miles; 300 Mile-29 miles

Week 12: Here Comes Cross Country Season

High school cross country starts quickly, so use those early races to get into shape. Continue to build speed. 300 Mile athletes add a Saturday run.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, Fartlek session, 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 to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

Fartlek, 30 minutes, two minutes @5k pace, one minute relaxed, times ten

One Mile Cooldown

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 8 hill repeats (run 200 yds 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 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds.

Repetions, Five minutes hard, @5k pace, Five minutes relaxed, time three.

1-mile easy cool-down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Sunday: Easy 11-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles).

Week 12 Total: 500 Mile-53 miles; 400 Mile-37 miles; 300 Mile-29 miles

Week 13: You’ve Made It!

You’ve now got 3 months of solid training behind you. Keep the days between racing and the hard days relaxed. Now it’s time to focus on your racing. How are you feeling? When do you tire? When do you kick? Try some different race strategies.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min 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 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds to get your tempo run pace of 6:20 per mile. Recalculate your pace as your fitness improves, about once a month.

See options above.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 9 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 8 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds and then do your 1-mile easy cool-down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3-mile run or a 5K race.

Sunday: Easy 11-mile run on grass or dirt with friends. (400 Mile: 8 miles/300 Mile: 7 miles)

Week 13 Total (Final Miles): 500 Mile-53 miles (540.5); 400 Mile-35 (418.5) miles; 300 Mile-29 miles (332.5)

Author

  • 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."

    View all posts

Previous Post

Altis, Phoenix-Home of Champions: Ten Steps for Success, from SPIKES, powered by IAAF

Next Post

Checking In With The Chairman, Legendary Miler Eamonn Coghlan Now Graceful Ambassador For Our Sport by Dave Hunter

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."

Similar Post

Birmingham 2022 Diary, Jackline Chepkoech wins gold in the women’s 3000m Steeplechase final in Birmingham
Commonwealth Games

Birmingham 2022 Diary, Jackline Chepkoech wins gold in the women’s 3000m Steeplechase final in Birmingham

August 9, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day One
Cross Country

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day One

August 8, 2022
Birmingham 2022 Diary: Laura Muir wins the CG 1,500 meters!!!!
Commonwealth Games

Birmingham 2022 Diary: Laura Muir wins the CG 1,500 meters!!!!

August 8, 2022
Birmingham 2022 Diary: Two 400 meter finals…
British Athletics

Birmingham 2022 Diary: Two 400 meter finals…

August 8, 2022
Oregon 22 World Athletics Champs: My Deep Thoughts on Eugene 2022
Commonwealth Games

Birmingham 2022 Diary: The Women’s 100 meter hurdle final….

August 8, 2022
Birmingham 2022 Diary: Oliver Hoare wins the CG 1,500 meters!
Commonwealth Games

Birmingham 2022 Diary: Oliver Hoare wins the CG 1,500 meters!

August 8, 2022

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

Recent Stories

Track & Field

Zuzana Hejnova to compete in Doha DL over 400m hurdles, from EME News (source:IAAF)

by Alfonz Juck
April 4, 2022
0

Zuzana Hejnova, photo by PhotoRun.net Hejnova opens in DohaDOHA (QAT): World 200m champion Dafne Schippers will go head-to-head with world...

Zuzana Hejnova runs 38.16 All time best for 300m hurdles, by Alfons Juck, note by Larry Eder

April 4, 2022

Zurich’s Grand Venue: Letzigrund Stadium Inspires Exceptional Performances

April 4, 2022

Zurich Weltklasse, the Olympics in One Night, by Bob Ramsak, Notes by Larry Eder

June 23, 2022

Recent Tweets

RunBlogRun Follow

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. RunBlogRun is the voice of the sport.

RunBlogRun
runblogrun RunBlogRun @runblogrun ·
2h

Birmingham 2022 Diary, Jackline Chepkoech wins gold in the women’s 3000m Steeplechase final in Birmingham, by Justin Lagat, ...https://www.runblogrun.com/2022/08/birmingham-2022-diary-jackline-chepkoech-wins-gold-in-the-womens-3000m-steeplechase-final-in-birmingham.html, #CommonwealthGames2022, #steeplechase, #athleticskenya, #JacklineChepkoech,

Reply on Twitter 1556843467757670401 Retweet on Twitter 1556843467757670401 Like on Twitter 1556843467757670401 Twitter 1556843467757670401
Retweet on Twitter RunBlogRun Retweeted
bbcworld BBC News (World) @bbcworld ·
7h

Actress and singer Olivia Newton-John dies aged 73 https://bbc.in/3p4jupc

Reply on Twitter 1556773518964039688 Retweet on Twitter 1556773518964039688 1625 Like on Twitter 1556773518964039688 4805 Twitter 1556773518964039688
Retweet on Twitter RunBlogRun Retweeted
fast_women Fast Women @fast_women ·
11h

"[Derartu Tulu's] Olympic win and her legacy live on in a multitude of ways; most notably, through the footsteps of hundreds of young girls training to be just like her."

Interesting piece from ...@hborenstein23 about Tulu's 1992 Olympic 10,000m victory. https://www.washingtonpost.com/made-by-history/2022/08/08/30-years-ago-ethiopias-derartu-tulu-made-history-reshaped-running/

Reply on Twitter 1556716825777475584 Retweet on Twitter 1556716825777475584 2 Like on Twitter 1556716825777475584 12 Twitter 1556716825777475584
Retweet on Twitter RunBlogRun Retweeted
d9monti David Monti @d9monti ·
19h

By any measure, the #athletics portion of #CWG2022 was a huge success. Hoping for similar energy at #Munich2022. https://twitter.com/athleticsweekly/status/1556561722776948737

AW @AthleticsWeekly

There were 12 sessions of athletics over six days at the Commonwealth Games in Birmingham.

Given most were 30k sell-outs, it's safe to say around 360,000 people watched track and field this past
...week.

Wow.

Reply on Twitter 1556582713641025539 Retweet on Twitter 1556582713641025539 1 Like on Twitter 1556582713641025539 20 Twitter 1556582713641025539
Retweet on Twitter RunBlogRun Retweeted
worldathletics World Athletics @worldathletics ·
16h

Hungry for more athletics action today? 😋

@GoSydGo, @realshellyannfp, @mondohoss600 + many more are in action at today's @GyulaiMemorial!

#ContinentalTourGold ...https://twitter.com/ContiTourGold/status/1556369591806205952

Continental Tour Gold @ContiTourGold

It's not over yet!

World champions assemble for the penultimate #ContinentalTourGold in Szekesfehervar 🇭🇺

Don't miss it, here's how to watch ⤵️

Reply on Twitter 1556628081774919682 Retweet on Twitter 1556628081774919682 10 Like on Twitter 1556628081774919682 99 Twitter 1556628081774919682
Load More...
Next Post

Checking In With The Chairman, Legendary Miler Eamonn Coghlan Now Graceful Ambassador For Our Sport by Dave Hunter

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