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Home Cross Country

2021 RunBlogRun, week # 7, Fall Cross Country Racing Season, Day 2

Larry EderbyLarry Eder
November 2, 2021
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As you get into the championship season, the more that you mimic racing, the better you will race. Keep the easy days easy and the hard days focused. You are now in the championship season! Good luck!

IMG_3242.jpgMuktar Edris is two time WC at 5000m (2017, 2019), guess what, his team (Ethiopia) won team XC titles in 2013 and 2015! Cross country is essential for middle and long distance runners, photo by Mike Deering / The Shoe Addicts

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2021 RunBlogRun, week # 12, Fall Cross Country Racing Season, Day 3

2021 RunBlogRun, week # 12, Fall Cross Country Racing Season, Day 2

Tuesday: warm-up, 4 x 800m, 3k race pace, 4x400m, 2k race pace, 30 minutes, moderate pace, 4 x 200m stride outs, cooldown.

2021 RunBlogRun, week # 7, 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, 4 x 800m, 3k race pace, 4x400m, 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, 3 miles (12 laps on the track), sprint straightaways, jog turns, 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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