by Larry EderThe big races are here. For some states, cross country state is over! This is a learning season. Next summer, we will start training program June 1.
For now, the time is to focus on post season for high school. Keep the consistency.
5000 meters on the track, Adrian Martinez, photo by Kevin Morris
Monday, November 7, 2016 : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Week 12: Here Comes the Big Cross Country Season
The state meets are here for many. Now the focus is on FootLocker, NXN, Border Clash and USATF Club. For college athletes, next weekend is regionals.
Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds and then do your 1-mile easy cool-down.
Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
