This is the first day of the week, and you have a few weeks before the Junior nationals, and Foot Locker. Enjoy the training as the weather changes. Just a quick note, I used this type of training as i built up for out door track for several years, racing on the boards a few times. Your cross country strength will help you in the springtime. And remember, we will take two weeks real easy around the Christmas holiday.
And the pace quickens, 2021 NCAA XC Champs, Division 1, photo by Mike Scott
2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 1
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, 8 x 400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 8 x 200m, 1600m race pace, 100m jog, 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, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 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 4 x 150 meter stride outs, cooldown
If not racing, 2 miles on track sprint straights, jog turns, plus 4 x 300m cut downs, cool down
Sunday: Long run, 75-90 minutes, at a conversational pace
