byLarry EderLong runs are key for the distance runners’ training program. At this time in the season, let your legs and body be your guide. Run 9-11 miles today, at a relaxed pace, on soft ground, with friends. Keep it at a talking pace, but keep it from going too fast. Big races are here nearly every week now.
Nicole Tully, photo by PhotoRun.net
Sunday, November 13, 2016 : Easy 11-mile run on grass or dirt with friends.
Week 12: Here Comes the Big Cross Country Season
The state meets are here for many. Now the focus is on FootLocker, NXN, Border Clash and USATF Club. For college athletes, next weekend is regionals.
Monday : Warm up; 6-mile run; 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 18:30 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.
Wednesday: Warm up; 6-mile run; 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 and then do your 1-mile easy cool-down.
Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
