by Larry Eder
Hello, high school distance runners and Happy New Year from RunBlogRun!
This is the second day in week 3 of our ten week Winter Training program, which goes up until the NIKE Indoor Championships (March 12-15, 2026, more info at https://nikeindoornationals.runnerspace.com/).
The goal is to have you in track shape at the start of Outdoor season (March in most of the country).
The NIKE Indoor Nationals will be held on March 12-15, 2025 at the NIKE Track & Field Armory. We encourage high schoolers to race indoors but always note that the Big Season is Outdoors!
Workout for Tuesday, January 20, 2026
Tempo runs are great ways to build racing strength, endurance and confidence in your fitness. We include Tempo runs once a week in our Winter Program.
Tempo runs are 20 minutes (recommended) on a flat, surface, perhaps the track, but also park paths, trails. The pace is 20-25 seconds SLOWER than current mile pace from a recent 5k race. So, if you are racing 16:30 for 5k, your average mile pace is 5:20, add 20-25 seconds, or 5;40-5:45 pace. Use your smart watch to determine time and pace. Keep it there, do not run harder than this pace, or slower.
Tuesday workout, warm up, 20 minutes of TEMPO Run, then, 35-45 minutes of moderate running, on trails, grass, in a park, somewhere away from traffic, if possible. Cooldown.
Hydrate well, spend time stretching, keep running at conversational pace and also, vary your surfaces, perhaps some park trails, and sidewalks.
If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Learn more on www.nikerunning.com.
Do you want to be a better cross country runner than you were in the past? Focus and follow our training. It is all about the consistency.
For Winter reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
Remember, one day at a time!!!! #crosscountryrunning, #trackandfieldtraining, #winterrunning, #wintertraining,
