Mondays are recovery days. A long run day, a hill day, a speed day, and a race day are hard days. One must plan recovery days and know that recovery days allow the body to manage the stress of hard training days.
Cross country, photo courtesy of TimesDaily.com
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 # 4, 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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