Long runs on Sundays were my time of discernment. Translating into the vernacular, that means that I used that time to consider the previous week, from workouts, to classes to whatever happened in the week. The first 30 minutes was normally a time to tell jokes and share a moment of goofiness with a training partner, then, as we picked up the pace and got more into the run, we spoke a bit less. But, thanks to the challenging runs put together by Coach Dan Durante, at half way, after flying along at six minute pace for the first ten miles, we would begin this long, forty to forty-five minute drive up hill after hill. During that time, a well placed four letter word would get a laugh, but we were all trying to breathe.

The long runs made us strong and gave us confidence. Our home courses, up in the Santa Cruz mountains, or in Quicksilver-Almaden Park, both contained hills that would challenge the fittest human and we prided ourselves in that. The course in the Santa Cruz mountains concluded with a 300 meter drive up hill.

2024 Fall Cross Country Training & Racing Program, October 13, 2024, Week 4, Day 7, A Long run for Sunday

2024 Fall Cross Country Training & Racing Program, October 12, 2024, Week 4, Day 6,

2024 Fall Cross Country Training & Racing Program, October 11, 2024, Week 4, Day 5, Friday is an easy day.

The long runs make you strong, enjoy them.

2021 NCAA XC Men’s Div 1 lead pack, photo by Mike Scott

2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 7

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, 500m jog between, 3k race pace, 3 x400m, 200m jog between, 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,

or, if your coach allows, compete in a Turkey Trot!

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

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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