by Larry EderThis is a good Tuesday workout. Varying pace, as it happens in cross country, and changing footing. At SCU, we used to do our mile repeats on a rugged grassy school ground, and the workouts built us up over the season. Varying the footing is healthy for your feet.
Robbie Andrews, 2017 USA Champs, 1,500m, photo by Mike Deering / The Shoe Addicts
Tuesday: warm-up, 4 x 800m, 3k race pace, 4x400m, 2k race pace, 30 minutes, moderate pace, 4 x 200m stride outs, cooldown
2021 RunBlogRun, week # 6, Fall Cross Country Racing Season, Day 2
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
