2021 RunBlogRun, week # 2, Fall Cross Country Racing Season, Day 1

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I enjoyed morning runs. Somedays I would run with the some of the team that I coached at Bellarmine. Some days, I ran by myself. Morning runs just woke me up. I do know that it was part of my daily training (three days a week) in college. In high school, the top runners did morning runs. You have to decide if they are good for you. Ask your coach.

a-history-of-adidas-adi-dasslers-first-track-and-field-shoes-designboom15.jpgEmil Zatopek races in these shoes in 1953, Emil has won the 10,000m, 5,000m and marathon in Helsinki Olympics 1952, photo by adidas Communications

Monday: AM for advanced: 30-minute run

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

2021 RunBlogRun, week # 2, Fall Cross Country Racing Season, Day 1

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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