2025 Fall Cross Country & Racing Program, Mileage, Week 8, Day 2, October 21, 2025, Tuesday is a Tempo Day!
Our program will be built around a tempo run with some hills on Tuesday, fartlek on Thursday, race day or repetitions on Saturday, Long run on Sunday and easy days on Monday, Wednesday and Friday. You can juggle around if you need and also consider keeping Saturdays an easy day in weeks you are not racing! Ask your coach before adding anything to your daily training.
Tuesday, warm-up, Tempo Run, 20 minutes, run at 25 seconds SLOWER per mile than current 5k race pace (broken down at per mile pace, so if you race at 5:20 miles, your Tempo pace is 5:45 mile pace). Run the Tempo run on flat, non-trafficked paths , sidewalks or a track. After the Tempo Run, run 30 minutes with 10 times 90 seconds hard, 90 seconds easy, then, 20 minutes of easy running to cooldown. Oh, change the wet clothes after workout and stretch, and please, please, hydrate your Mortal engines!
Lillian Odira takes gold at 800m in Tokyo WCH 2025, photo by World Athletics
In his sophomore year of track, Steve Prefontaine did not make the state meet. He was embarrassed and upset with himself. That summer, he planned, with his coaches, a ruthless series of training runs over the summer. He not only did mileage, he made himself stronger. He made himself tougher. That fall, Steve Prefontaine was ready for his junior season of high school cross country.
Steve Prefontaine, during summer of his sophomore year in high school, photo courtesy of Marshfield High School/TFN News
Are you ready to race this Fall? Follow our daily training suggestions, and we will help you be ready to race!
NIKE Pegasus PLUS, photo courtesy of NIKE running
The NIKE Pegasus PLUS may be the perfect NIKE shoe for summer and fall high school running. It is light, sturdy and built for miles! I would recommend it for speed days, fartlek days, hill days and if you have just one shoe, a good trainer/racer. Nike is back on track with this shoe, part of the Pegasus 41 evolution. I recommend two pairs of training shoes for the fall, such as a NIKE Pegasus PLUS and a NIKE Vomero 18 (shown below) for easy days and long days. The Pegasus PLUS is well constructed, can handle dirt and mud and gives you a stable, comfortable ride without overdoing the cushioning. As always, we do not recommend that you buy your running performance shoes remotely, but go into a real live running store. If you need a suggestion, email me at [email protected] and I will help you find one!
One of the shoes we are liking in Summer 2025 is the Vomero 18! Check it out at #NIKERunning
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. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails. Learn more on www.nikerunning.com.
If you need a more cushioned shoe, try the Vomero 18 and the Vomero 18 PLUS, for great cushioning, a more sophisticated ride. Check them out at your local NIKE retailer or NIKE running store.
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.
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.
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."
by Larry Eder
