Thursday workouts were always a good day to remind oneself that fast is good. Six times 800m is within yourself and at 3k pace, it will not beat you up. Enjoy the thirty minute run (laught at some bad jokes), and then, enjoy the stride outs. Get those legs moving and gently cool down.
Lynn Jennings won 9 USA XC titles, 3 World XC titles, one Olympic bronze medal, 2 World Indoor Champ medals. Lynn was one of the finest American distance runners of all times. Photo by World Athletics.
Thursday: warm-up, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 minute cooldown,
2021 RunBlogRun, week # 12, Fall Cross Country Racing Season, Day 4
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
