by Larry EderThe season of cross country takes us from summer to fall, to winter. The big races come as the weather gets cooler, then, downright cold. We are two weeks from FootLocker XC regionals, in midst of NXN regionals, state meets, and this coming week, NCAA Champs, the height of college season.
A gentle remnder, consider entering your team in the HOKA ONE ONE Postal Nationals! Great way to end the season, and rank your team nationally against many of the best cross country teams in the country!
Nicole Tully, photo by PhotoRun.net
Monday, November 14, 2016 : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Week 13: Focus on the finish
Monday : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.
or,
Warm up, Three times six minutes at current race pace, 4 x 150 meter strideouts, cooldown
Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: Warm up, three miles on track, sprint straights, jog turns, easy cool down.
Friday: Warm up; 6-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
