This is fourth or fifth race of the year. The big invitationals are coming up, as are league, conference and regional meets. Stay focused. Get out well, charge the hills, and use gravity on the downhills. When you get within 300-500 yards or meters of the finish, build each 100m to the finish!
The lead pack of men, Virgin Money London, photo courtesy of Virgin Money London Marathon
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
2021 RunBlogRun, week # 2, Fall Cross Country Racing Season, Day 6
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