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!
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
