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Home Cross Country

2024 Fall Cross Country Training & Racing Program, October 31, 2024, Week 7, Day 4, Thursdays is about the hills!

Larry Eder by Larry Eder
November 3, 2024
in Cross Country
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Coffee with Larry, October 7, HOKA is sponsoring 45th FootLocker Cross Country National Championships! Registration links here!

2023 FootLocker Midwest regional, presented by HOKA, photo courtesy of FootLocker Midwest

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The 2024 Cross Country season is here! 

 

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.

This is your Thursday workout, which is a hill day.

Cross country is a real key to developing as a great distance runner!

2023 West FootLocker Regional, presented by HOKA, photo courtesy of FootLocker

Link to NIKE NXN site: https://nxn.runnerspace.com

Link to FootLocker Cross Country Championships by HOKA: https://footlockercc.com/

Monday, Week 7, Day  4,  October 31, 2024

Warm-up well,

30 minutes moderately pace, 8 x 400m hill repeats, jog down, 30 minutes moderate pace, 8 x 200m hill repeats, jog down,

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!

HOKA track spikes, photo by The Shoe Addicts

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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