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

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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

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

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