The 2024 Cross Country season is here!
We are going to build you up for the long season now!
Most of the 560,000 high school boys and girls in cross country are competing in high school cross country in 2024 raced last weekend.
Tuesday will include a 20-minute tempo run and a hill session.
Tempo runs help you build for the middle of the race, and hills add strength and speed to your mortal engine.
Cross country is a real key to developing as a great distance runner!
Link to NIKE NXN site: https://nxn.runnerspace.com
Link to FootLocker Cross Country Championships by HOKA: https://footlockercc.com/
Monday, Week 7, Day 2, October 29, 2024
Warm-up well,
15 minutes of moderate running,
20 minute Tempo run, on flat surfaces, run at 20 seconds per mile SLOWER than current 5k racing pace (so if you are racing at 5:40 per mile pace,
then, do tempo at six minute per mile pace), 15 minutes of moderate running, 8 x 300m hills, jog down, 10 minutes of moderate running.
cool-down well,
Check your shoes and make sure that your training shoes
are ready for 10-14 more weeks of training. (Most shoes make it 12-16 weeks of training)
If not, go to a local running store and find one or two pairs of good training shoes.
We will speak about that soon!
