2022 RunBlogRun Fall Cross Country Training & Racing Program, Week Five, Day 2

This is Week Five, Day 2 of the 2022 RunBlogRun Fall Cross Country Training & Racing program provided by RunBlogRun. We will provide cross-country training suggestions until late December 2022 (21-22 weeks).

Today is Tuesday, September 27, 2022. It is a tempo day and the second day of Week five of our 2022 Fall Cross Country Training & Racing program.

Cross country is a primal sport. It takes you closer to nature. The grinding hills and the long downhills shake it up. Your lungs crying out for a little more air as you continue to push towards the finish line! This is the experience athletes all over the world share in this great sport!

Enjoy cross country this season!

Eliud Kipchoge, training in Kenya, photo by NN Running team

Today is a Tempo Run.

Your workout today is a good warm-up, then a 30-minute run where you go from easy to moderate pace, then head to the track and 20 minutes on the track at 20 seconds per mile slower than your current 5k mile race pace average mile pace. So, if you race at a six-minute pace, your tempo run would be 6.20 per mile pace for 20 minutes. 10 minutes of easy running, then 6 x 150-meter stride outs, and a nice cooldown.

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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