This is a good Tuesday workout. The 800ms are a distance you can handle, and the 3k pace keeps you winded. Then, after a 30 minute run, you finish up with 200m stride outs. Think about your final kick on the next cross country race.
Galen Rupp battle Seifa Tura and Vincent Kiptanui, 2021 Bank of America Chicago Marathon, photo by Chicago Marathon Media / Kevin Morris
Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown
2021 RunBlogRun, week # 4, Fall Cross Country Racing Season, Day 2
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to flat surface, 6 x 200m, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
