by Larry EderSome great racing this past weekend. Check out the Border Clash on runnerspace for some real inspiration, as well as the NCAA cross country!
Men’s start, Falmouth Road Mile, August 2016, photo by PhotoRun.net
And get your run in today, Thanksgiving holiday is coming as well as FootLocker events! Good luck. And do not forget www.hokaoneonepostalnationals! You are in great shape now, see how your team stacks up to the best in the U.S.
Monday, November 21, 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 14: Racing to the finish
Just went to the Nike Border Clash this past weekend. Great event. With the NCAA’s over and now, most state meets (except California, I believe), the big races are upon us! FootLocker, NXN, AAU and USATF are coming soon! Enjoy the workouts, but stay focused!
Monday : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
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.
or,
Warm up, Three times six minutes at current race pace, 4 x 150 meter strideouts, cooldown
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: Warm up, three miles on track, sprint straights, jog turns, easy cool down.
Friday: Warm up; 6-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
