byLarry EderCross country is in full bloom. Conference races have been happening, and the regionals and sectionals are coming up. Are you ready? good luck! You have been running 20 weeks now, if you followed our schedule, and you are ready to begin racing well. You have about a month to two months now of championship racing coming up! Stay focused!
2021 Boston Marathon, chasing pack, photo by Kevin Morris / @kevmofoto
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
2021 RunBlogRun, week # 5, 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, 3 x 1000m, 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 4 times , then, 20 minute run, moderate pace, 1 x mile, 5k race pace, 800m jog, go to flat surface, 2 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
Larry Eder
