2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 7

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The long run is a the way many spend Sunday mornings who run cross country and the middle distances. Keep the pace modest, and enjoy the views.

DSC_5157.JPGEilish McColgan, leading in Oslo DL, ran 30:52 this past weekend at the Great Manchester Run, photo by Diamond League DL

Sunday: Long run, 75-90 minutes, at a conversational pace

2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 7

Monday: AM for advanced: 30-minute run

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown

Wednesday: AM for advanced: 30-minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to flat surface, 6 x 200m, 20 minute cooldown

Friday: Advanced athletes, take light AM 30 minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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