No matter how many years you have been running, mark my word, you will develop life long friends from running. Those “trials of miles and miles of trials” ( I am quoting Once a Runner, book by John Parker, a must read!), that you share will be with you forever.
Enjoy your run today, and good luck to all running in the Foot Locker XC Regional Champs tomorrow!
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2021 NCAA Men’s Div 1 Cross Country Championships photo by Mike Scott
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.
2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 5
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, 2 x 1000m, 500m jog between, 3k race pace, 3 x400m, 200m jog between, 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, 2 x 1 mile, 5k pace, 800m jog in between, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown,
or, if your coach allows, compete in a Turkey Trot!
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