Do you get to check out cross country courses before you race them? For much of my college career, we did not check out courses. I recall running the entire WCAC 1978 course as a warm up (10k). It actually helped us, as the course was tight, technical and more of a trail run than a cross country course. For about 5 miles, we were in single file and the passing was madness as we hit some roomy areas on the trail ( I believe it was in Washington Park in Portland, Oregon). The 1980 course was at Loyola Marymount, and the loop had haybales for the runners to hurdle. It may have been the toughest course I had run, up to that time. Good luck to all the NCAA, NAIA championship runners and high school state cross country runners competing this weekend!
Cross Country running, photo courtesy of Mike Scott / USATF
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.
2021 RunBlogRun, week # 9, Fall Cross Country Racing Season, Day 5
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
