2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 1

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Monday is an easy day. Keep it that way. Your race on Saturday and long run on Sunday can wear you out. So, enjoy the easy day!

21-11-20 NCAA XC 0976.jpegNCAA 2021 Championships, Division 1, photo by Mike Scott

Monday: AM for advanced: 30-minute run

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 1

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, 2 x 1000m, 3k race pace, 3 x400m, 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, 2 x 1 mile, 5k pace, 800m jog in between, 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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