Last Friday, I interviewed CJ Albertson. CJ lead the Boston marathon for 21 miles, finishined in top ten and was back in Clovis, CA, where he coaches community college. CJ told us that he makes all of his own workouts, because he has the self knowledge and experience in running.
Stumptown Twilight, Junior 3200m, photo by How Lao Photography
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
2021 RunBlogRun, week # 5, Fall Cross Country Racing Season, Day 3
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, 3 x 1000m, 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 4 times , then, 20 minute run, moderate pace, 1 x mile, 5k race pace, 800m jog, go to flat surface, 2 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
