• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

2021 RunBlogRun, week # 6, Fall Cross Country Racing Season, Day 4

Larry Ederby Larry Eder
October 28, 2021
0
0 0
0
SHARES
3
VIEWS
Share on FacebookShare on Twitter

I learned this workout from the late Dick Quax. I had done something similar in college and it prepped us well prior to the West Coast Conference meet. Warm up well, and work up a good sweat. Open up your stride, pump your arms, and jog or float the turns. When we did this, we were in 15 minute for 3 mile shape, and did this workout in sixteen minutes. It will pump you up a little bit.

IMG_5224.jpgAfter the race, photo by Mike Deering for The Shoe Addicts

RelatedPosts

Coffee with Larry (on You Tube), May 6, 2025, Thoughts on Grand Slam Track Miami, Shanghai Diamond League, and my Chat with BBC!

Galen Rupp at the 2024 Bank of America Chicago Marathon; Deep thoughts on how you build a long term career!

GBTC Remembers 1975!

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

2021 RunBlogRun, week # 6, Fall Cross Country Racing Season, Day 4

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

Author

  • RBR Admin

    View all posts
Previous Post

Jazmin Sawyers talks long-jump…

Next Post

Ferdinand Omanyala: The Kenyan who became the fastest man in Africa

RBR Admin

RBR Admin

Similar Post

This Day in Track & Field History, February 18, 2024, Bob Seagren, Horace Ashenfelter, by Walt Murphy’s News and Results Service
Athletic History

This Day in Track & Field, May 14, Lehigh defeats Lafayette in first dual meet (1881) Bob Seagrens sets PV WR (1966), Jan Merrill breaks Mile AR (1977), by Walt Murphy

May 14, 2025
This Day in Track & Field, April 24, AAA founded (1880), Mt.SAC Relays begins (1959), Rudy Chapa sets HS record for 10,000m, 28:32.7 at Drake Relays (1976), by Walt Murphy
Spring Training

2025 Spring Racing/Training Program, May 14, 2025, week 9, day 3, Ninth Week of the season, Wednesday is the easy day!

May 14, 2025
National Records Highlight Day 1 of Grand Slam Track’s Miami Slam, by Jay Holder for Grand Slam Track
Spring Training

2025 Spring Racing/Training Program, May 13, 2025, week 9, day 2, Ninth Week of the season, Tuesday is the hard day!

May 14, 2025
2025 Spring Racing/Training Program, April 9, 2025, week 4, day 3, fourth week of year, Wednesday is an easy day!
Athletic History

This Day in Track & Field, May 13, Ted Meredith added 880 yards to his 800m WR (1916), Sydney McLaughlin sets 400m hurdles in 52.75 WJR (2018), by Walt Murphy

May 14, 2025
Coffee with Larry, May 13, 2025, Goteborg WC 1995, Jonathan Edwards, Kim Batten, Visiting Sweden, A Rave and Conversations with a Hedgehog
Coffee With Larry

Coffee with Larry, May 13, 2025, Goteborg WC 1995, Jonathan Edwards, Kim Batten, Visiting Sweden, A Rave and Conversations with a Hedgehog

May 14, 2025
Summary Xiamen Diamond League Report/Annotated Results
Diamond League

Deep Thoughts on the Opening of the 2025 Diamond League in Xiamen, China

May 13, 2025

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

April 5, 2023
2023 Nike Pre Classic: Two Amazing Days of Track & Field!

Noah Lyles, The Clock Doesn’t Lie

March 7, 2024
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

February 6, 2025
An epic pole vault competition

An epic pole vault competition

October 19, 2023
Mondo Duplantis and the Jump that made him the greatest of all time

Mondo Duplantis and the Jump that made him the greatest of all time

8
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

7
My Five Biggest Takeaways from the Men’s Olympic Trials Marathon, by Oliver Hinson

My Five Biggest Takeaways from the Men’s Olympic Trials Marathon, by Oliver Hinson

7
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
This Day in Track & Field History, February 18, 2024, Bob Seagren, Horace Ashenfelter, by Walt Murphy’s News and Results Service

This Day in Track & Field, May 14, Lehigh defeats Lafayette in first dual meet (1881) Bob Seagrens sets PV WR (1966), Jan Merrill breaks Mile AR (1977), by Walt Murphy

May 14, 2025
This Day in Track & Field, April 24, AAA founded (1880), Mt.SAC Relays begins (1959), Rudy Chapa sets HS record for 10,000m, 28:32.7 at Drake Relays (1976), by Walt Murphy

2025 Spring Racing/Training Program, May 14, 2025, week 9, day 3, Ninth Week of the season, Wednesday is the easy day!

May 14, 2025
National Records Highlight Day 1 of Grand Slam Track’s Miami Slam, by Jay Holder for Grand Slam Track

2025 Spring Racing/Training Program, May 13, 2025, week 9, day 2, Ninth Week of the season, Tuesday is the hard day!

May 14, 2025
2025 Spring Racing/Training Program, April 9, 2025, week 4, day 3, fourth week of year, Wednesday is an easy day!

This Day in Track & Field, May 13, Ted Meredith added 880 yards to his 800m WR (1916), Sydney McLaughlin sets 400m hurdles in 52.75 WJR (2018), by Walt Murphy

May 14, 2025

Popular Stories

  • Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

    Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

    0 shares
    Share 0 Tweet 0
  • Noah Lyles, The Clock Doesn’t Lie

    0 shares
    Share 0 Tweet 0
  • Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • An epic pole vault competition

    0 shares
    Share 0 Tweet 0
  • 2025 Spring Racing/Training Program, April 11, 2025, week 4, day 5, fourth week of year, Friday is an easy day!

    0 shares
    Share 0 Tweet 0
This Day in Track & Field History, February 18, 2024, Bob Seagren, Horace Ashenfelter, by Walt Murphy’s News and Results Service
Athletic History

This Day in Track & Field, May 14, Lehigh defeats Lafayette in first dual meet (1881) Bob Seagrens sets PV WR (1966), Jan Merrill breaks Mile AR (1977), by Walt Murphy

May 14, 2025
This Day in Track & Field, April 24, AAA founded (1880), Mt.SAC Relays begins (1959), Rudy Chapa sets HS record for 10,000m, 28:32.7 at Drake Relays (1976), by Walt Murphy
Spring Training

2025 Spring Racing/Training Program, May 14, 2025, week 9, day 3, Ninth Week of the season, Wednesday is the easy day!

May 14, 2025
National Records Highlight Day 1 of Grand Slam Track’s Miami Slam, by Jay Holder for Grand Slam Track
Spring Training

2025 Spring Racing/Training Program, May 13, 2025, week 9, day 2, Ninth Week of the season, Tuesday is the hard day!

May 14, 2025
2025 Spring Racing/Training Program, April 9, 2025, week 4, day 3, fourth week of year, Wednesday is an easy day!
Athletic History

This Day in Track & Field, May 13, Ted Meredith added 880 yards to his 800m WR (1916), Sydney McLaughlin sets 400m hurdles in 52.75 WJR (2018), by Walt Murphy

May 14, 2025

Recent Tweets

Next Post

Ferdinand Omanyala: The Kenyan who became the fastest man in Africa

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved