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Home Cross Country

2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 1

Larry EderbyLarry Eder
November 29, 2021
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This is the first day of the week, and you have a few weeks before the Junior nationals, and Foot Locker. Enjoy the training as the weather changes. Just a quick note, I used this type of training as i built up for out door track for several years, racing on the boards a few times. Your cross country strength will help you in the springtime. And remember, we will take two weeks real easy around the Christmas holiday.

21-11-20 NCAA XC 0962.jpeg

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2021 RunBlogRun, week # 11, 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, 8 x 400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 8 x 200m, 1600m race pace, 100m jog, 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, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 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

If not racing, 2 miles on track sprint straights, jog turns, plus 4 x 300m cut downs, cool down

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

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