by Larry Eder
This is Week Five, Day 2 of the 2022 RunBlogRun Fall Cross Country Training & Racing program provided by RunBlogRun. We will provide cross-country training suggestions until late December 2022 (21-22 weeks).
Today is Tuesday, September 27, 2022. It is a tempo day and the second day of Week five of our 2022 Fall Cross Country Training & Racing program.
Cross country is a primal sport. It takes you closer to nature. The grinding hills and the long downhills shake it up. Your lungs crying out for a little more air as you continue to push towards the finish line! This is the experience athletes all over the world share in this great sport!
Enjoy cross country this season!
Today is a Tempo Run.
Your workout today is a good warm-up, then a 30-minute run where you go from easy to moderate pace, then head to the track and 20 minutes on the track at 20 seconds per mile slower than your current 5k mile race pace average mile pace. So, if you race at a six-minute pace, your tempo run would be 6.20 per mile pace for 20 minutes. 10 minutes of easy running, then 6 x 150-meter stride outs, and a nice cooldown.
