2022 RunBlogRun Summer Cross Country Mileage Program, Week Five, Day 2

This is Tuesday, August 2, 2022, for day two, Week Five of the 2022 RunBlogRun Summer Cross Country Mileage Program.

Cross country season is just weeks away. You have been running. If you have followed our daily training program, you are well on your way to being ready for the cross country season. You will need about 3 races to be racing fit, and you will get that during the season.

Elizabeth Leachman and Tamrat Gavenas Capture First-Place Titles at the 45th Foot Locker Cross Country Championships National Finals Presented by HOKA®

2024 Fall Cross Country Training & Racing Program, December 15, 2024, Week 13, Day 7, the FINAL long run of the cross country season

2024 Fall Cross Country Training & Racing Program, December 14, 2024, Week 13, Day 6, the FINAL race of year, Footlocker, presented by HOKA!

Racing is a skill set that needs to be developed by racing. Each early race, try something different. Start out fast, push the hills, run hard on downhills, test your finish, start to kick long, then try a final burst. You will learn what works for you and how to use different tactics.

Your workout today, Day 2, is the following: We are starting tempo work. I will ask you to find a flat piece of road with no traffic or your local track.

The workout is a warm-up, 20-minute tempo run at 20 seconds slower per mile pace than your current race pace, so if you race at 6-minute mile pace now for 5k, run your tempo at 6:20 per mile pace. Keep that pace for 20 minutes, run moderately for 20 minutes, then 6 x 150-meter stride-outs, and do a nice cooldown.

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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