2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 2

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The hard days, at this time of the year, give you that quick feeling. I loved doing 400s and then, folllow them up with 200s. Make sure you stay warm and warm up well and cool down well, and, as always, hydrate!

21-11-20 NCAA XC 0854.jpeg

2021 NCAA XC Men's Div 1, photo by Mike Scott

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

2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 2

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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