2022 RunBlogRun Fall Cross Country Training & Racing Program, Week Eight, Day Six

This is day six of Week Eight of the 2022 RunBlogRun Fall Cross Country Training & Racing Program. We will do our cross-country training program for 22 weeks.

Today is your workout for Saturday, October 22, 2022.

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!

This is your race day. You now have had six weeks of racing and should be in pretty good racing shape.

For your workout, warm up slowly and methodically and finish with two to three good stride outs. When the guy sounds, get out strong, get on the shoulder of a competitor, and begin to go by them, one by one. As you get to hills, keep your stride short, pump your arms and look down at your knees. Once you hit the top of the hill, start to move on the downhills, provided that you have good footing. As you begin to go by your competitors, use the course to build distance on them, and as you see the finish, begin to increase the pace every hundred meters.

As you get to within 200 meters of the finish, put in one final push and see who you can go by.

After the race, cool down with a 30 minute run, and do some stretching.

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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