by Larry EderTuesday is for tempo run. Tempo Run is one of the excellent ways to get calloused in early season. I think you can use tempo runs all season long.
Ce’Aira Brown, 800 meters, photo by Mike Deering/ The Shoe Addicts
Tuesday, August 28, 2018-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, five times, 3 minutes hard, at 5k pace, 3 minutes easy, cooldown.
Week 10, Tenth week of cross country summer training
Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, five times, 3 minutes hard, at 5k pace, 3 minutes easy, cooldown.
Wednesday-warm up-easy 50 minutes, 8x 150 meter stride outs, cooldown
Thursday-warm up, 20 minutes run, steady pace, 16 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
Saturday-warm up, 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown
Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down
