2022 RunBlogRun Fall Cross Country Training & Racing Program, Week Two, Day 2

This is Week Two, 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.

Today is September 6, 2022. It is a tempo run day and the second day of week two of our 2022 Fall Cross Country program.

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!

Mo Farah, the Olympic gold medalist at 10,000m/5,000m, and World Champs in 2011,2013, 2015, 2017 at 10,000 (silver in 2011), and World Champs at 2011, 2013, 2015 gold at 5,000m and silver in 2017.

Mo Farah has been making a foray into the marathon world for several years. On September 4, Mo Farah won The Big Half for the 4th time, in 61.49. Mo will be racing the London Marathon on October 2, 2022.

Tempo Runs help the athlete build their strength, endurance, and sense of pace.

This is your workout for today, Tuesday, September 6, 2022. Warm up well, and begin with a 30-minute run, moderate pace, and finish up on a track. For 20 minutes, run at 20 seconds per mile pace above your current 5k race pace, so if you race a 5k at 6 minutes per mile pace, your Tempo run would be at 6.20 per mile pace. After the 20-minute Tempo run, run easy for 10-15 minutes, and finish with 4 times 200 meters, stride outs, then 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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