by Larry EderThis is the hill workout day, or, if you need speed work, try the 800 meter runs or 400 meter runs!
MollyHuddle,Duane Solomon, photo by Saucony Racing
Saucony RBR Fall Cross Country Training Program, Week Twelve, Day Four
Thursday: 1-mile warm up, 8 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat seven more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strikeouts, jogging to start, no rest between; 1-mile easy cool down.
Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yards and then do your 1-mile easy cool down.
Or if you need some speed work, try doing the warmup; 6×800 meters at your race pace for the mile split in a 5K. (i.e., if you can run 18 minutes for 5K, your half pace would be 2:45 for 800 meters.)for high schools, 8K for college.
