2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 5

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The cross country season has come to its climax for college runners. The American high school season, where 550,000 high school boys and girls competed, had its final State meet (California) on November 26. The AAU XC Championships will be held Dec. 4. The Foot Locker championships come December 11. And in Europe, the EA Championships weill be held Dec. 12 in Ireland.

As 3 time World Cross Country Champion, nine time US XC champion Lynn Jennings once noted, " Become one with the mud!"

LJ.jpeg

Lynn Jennings takes her 3rd straight World Cross Country Championships! photo by World Athletics

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 # 11, 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, 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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