2021 RunBlogRun, week # 6, Fall Cross Country Racing Season, Day 3

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This is the Wednesday workout. Keep it easy!

a-history-of-adidas-adi-dasslers-first-track-and-field-shoes-designboom15.jpgEmil Zatopek, 1952, special makes cobbled by Adi Dassler, photo courtesy of adidas communications

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 # 6, 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, 4 x 800m, 3k race pace, 4x400m, 2k race pace, 30 minutes, moderate pace, 4 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, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 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 4 x 150 meter stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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