by Larry EderThe three miles of straights and jogs is a good workout. I recall seeing a similar workout on John Walker’s workout schedule (1976 gold medalist at 1,500 meters, man who ran 100 plus sub 4 minute miles and first man under 3:50 for the mile). Like fartlek, this can be an easy workout, or an incredibly useful workout! Changing speeds is what cross country is all about, and the ability to change speeds needs to be developed.
Kellyn Taylor, photo by PhotoRun.net
Saturday, August 19, 2017. warm up, three miles on track, sprint straights, jog turns, cooldown
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Monday, warm up, one mile easy, 50 minute run, moderate pace, 4 x 150 meter stride outs, cooldown
Tuesday, warm up, easy 2 miles, run twelve 200 meter hill repeats, shorten stride, pump arms, look down
at your feet, jog down easy, 2 mile run, then, cooldown
Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.
Thursday, warm up, one mile easy, 50 minute fartlek, 3 minutes hard, two minutes easy, repeat ten
times, one mile easy cooldown, (if you so desire, fartlek should be run on hilly course)
Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown
Saturday, warm up, three miles on track, sprint straights, jog turns, cooldown
Sunday, warm up, 70 minutes, in hills, cooldown
