by Larry EderThis is week six of the Cross Country racing season.
You are now getting into serious racing season. You are ready to roll. The experience, each season of five to six races seems to get most people ready. Over the next 6-8 weeks , we will help you sharpen and be ready for the big races. If you have questions, email us at runblogrun@gmail.com.
Track spike made for Emil Zatopek (greatest Olympic distance runner ever! In 1952, he won the 5000m, 10,000m, and marathon in Helsinki). This shoe was made in 1953, cobbled by Adi Dassler, co founder of adidas, photo by adidas Communications
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
2021 RunBlogRun, week # 6, Fall Cross Country Racing Season, Day 1
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 4 x 800m, 3k race pace, 4x400m, 2k race pace, 30 minutes, moderate pace, 4 x 200m stride outs, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 4 x 150 meter stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
