2021 RunBlogRun, week # 2, Fall Cross Country Racing Season, Day 3

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Wednesday is a recovery day. Just over 550,000 boys and girls will compete in high school cross country this fall (Sept-Dec). Shortest season is probably Alaska, where the state meet is in early October (October 9, 2021). California is traditionally the last state to hold its high school cross country champs in early December.

Enoy your season whereever you are!

Alicia Monson GE XC.jpgAlicia Monson, at 2017 Great Endinburgh XC Festival, photo by Justin Britton. Alicia made the Olympic team at 10,000m this year! Dreams do come true!

Wednesday: AM for advanced: 30-minute run.

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

2021 RunBlogRun, week # 2, Fall Cross Country Racing Season, Day 3

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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