• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 4

Larry EderbyLarry Eder
December 2, 2021
0
0 0
0
SHARES
3
VIEWS
Share on FacebookShare on Twitter

This is cross country, and it is at the end of the season. Most distance runners compete in cross country. The great sprint coach Bud Winter had his 400m men running cross country. This did not make the late Lee Evans, former WR holder in the 400m, a very happy person. But, it did make him strong.

The nationals for Foot Locker are just a week away. We will begin a two week active break after Foot Locker XC this season. Enjoy the 800ms, and the pace will seem quick, but within yourself. Take the jog really slow. Tell some jokes during your 30 minute run, and then, keep the stride outs relaxed but fast. Finish up with a ten to fifteen minutes cooldown and get out of the wet clothes right away. When one is at their peak, that is the time that colds come quickly and can compromise 22 weeks of training. Stay smart, stay dry, hydrate, and sleep 8-10 hours a night. Respect your mortal engine.

RelatedPosts

2023 RunBlogRun Fall Cross Country Training & Racing, Week Two, Day 2, Tempo is back!

2023 RunBlogRun Fall Cross Country Racing & Training Program, Week 1, Day 4, a day in the hills!

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week One, Day1..and we run

IMG_2164.jpg

Women’s 10,000m, Tokyo 2021 (Letesenbet Gidey, Sifan Hassan), photo via Peacock TV by Kathy Camara

Thursday: warm-up, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 minute cooldown,

2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 4

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

Author

  • RBR Admin
    RBR Admin

    View all posts

Previous Post

WORLD ATHLETICS AWARDS 2021

Next Post

Elaine and Eliud by Athletics Weekly readers

RBR Admin

RBR Admin

Similar Post

2023 Nike Pre Classic: Two Amazing Days of Track & Field!
Events

World Records Cap Magnificent DL Final WR’s for Tsegay and Duplantis World Athletics World Championships Eugene, Oregon September 17, 2023 / Day Two

September 21, 2023
Coffee With Larry, Nike Pre Classic, Some Deep thoughts on 2023 version
Coffee With Larry

Coffee With Larry, Nike Pre Classic, Some Deep thoughts on 2023 version

September 21, 2023
2023 RunBlogRun Cross Country Training & Racing Program, Week 2, Day 3, Wednesday is easy day

2023 RunBlogRun Cross Country Training & Racing Program, Week 2, Day 3, Wednesday is easy day

September 21, 2023
Memorial van Damme Boudewijnstadion, Bruxelles (BEL) – 7-8 September 2023
Events

Brussels Overview: Catching up on the Memorial Van Damme

September 19, 2023
Coffee with Larry, Brussels DL continues was totally Impressive!

Another epic 1500m race: some deep thoughts on the Brussels DL Women’s 1,500m..

September 19, 2023
Brits in Action in Zurich Weltklasse : Catching up on the end of the season

Brits in Action in Zurich Weltklasse : Catching up on the end of the season

September 19, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

August 27, 2023
An epic pole vault competition

An epic pole vault competition

August 26, 2023
2022 USATF Outdoor Champs: Melissa Jefferson takes the Women’s 100m title in windy 10.69!

The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

February 8, 2023
Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

July 17, 2023
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

7
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
2022 Munich Diary, Day Five, a Great Friday Night

2023 European Athletics Indoor Champs, The Women’s 60m, who will win the final tonight?

5
TCS New York City Marathon Broadcast to be Available in More Than 530 Million Homes Around the World on Sunday, November 6

RunblogRun Editorial: The Sorry State of Running Television Coverage, by Peter Abraham, note by Larry Eder

4
2023 Nike Pre Classic: Two Amazing Days of Track & Field!

World Records Cap Magnificent DL Final WR’s for Tsegay and Duplantis World Athletics World Championships Eugene, Oregon September 17, 2023 / Day Two

September 21, 2023
Coffee With Larry, Nike Pre Classic, Some Deep thoughts on 2023 version

Coffee With Larry, Nike Pre Classic, Some Deep thoughts on 2023 version

September 21, 2023
2023 RunBlogRun Cross Country Training & Racing Program, Week 2, Day 3, Wednesday is easy day

2023 RunBlogRun Cross Country Training & Racing Program, Week 2, Day 3, Wednesday is easy day

September 21, 2023
Memorial van Damme Boudewijnstadion, Bruxelles (BEL) – 7-8 September 2023

Brussels Overview: Catching up on the Memorial Van Damme

September 19, 2023

Popular Stories

  • USATF / Day Four:  USA’s Assembled Team Is Ready!

    Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • An epic pole vault competition

    0 shares
    Share 0 Tweet 0
  • The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

    0 shares
    Share 0 Tweet 0
  • Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

    0 shares
    Share 0 Tweet 0
  • What happened to the crowd at Eugene?

    0 shares
    Share 0 Tweet 0
2023 Nike Pre Classic: Two Amazing Days of Track & Field!
Events

World Records Cap Magnificent DL Final WR’s for Tsegay and Duplantis World Athletics World Championships Eugene, Oregon September 17, 2023 / Day Two

September 21, 2023
Coffee With Larry, Nike Pre Classic, Some Deep thoughts on 2023 version
Coffee With Larry

Coffee With Larry, Nike Pre Classic, Some Deep thoughts on 2023 version

September 21, 2023
2023 RunBlogRun Cross Country Training & Racing Program, Week 2, Day 3, Wednesday is easy day

2023 RunBlogRun Cross Country Training & Racing Program, Week 2, Day 3, Wednesday is easy day

September 21, 2023
Memorial van Damme Boudewijnstadion, Bruxelles (BEL) – 7-8 September 2023
Events

Brussels Overview: Catching up on the Memorial Van Damme

September 19, 2023

Recent Tweets

Next Post

Elaine and Eliud by Athletics Weekly readers

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist