2021 RunBlogRun, week # 4, Fall Cross Country Racing Season, Day 2

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This is a good Tuesday workout. The 800ms are a distance you can handle, and the 3k pace keeps you winded. Then, after a 30 minute run, you finish up with 200m stride outs. Think about your final kick on the next cross country race.

Rupp-Tura-Kiptanui-Chicago21.jpgGalen Rupp battle Seifa Tura and Vincent Kiptanui, 2021 Bank of America Chicago Marathon, photo by Chicago Marathon Media / Kevin Morris

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

2021 RunBlogRun, week # 4, Fall Cross Country Racing Season, Day 2

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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