by Larry EderThis is Tuesday. It’s gorgeous in California, so I hope it’s a good day whereever you are reading this. Today’s workout gets you tired, and then, asks you to run fast at the end. Reinforcing the neuromuscular loop, as Coach Riggs (San Jose State) called it. In plain English, when you are tired, near the end of the race, you need to be prepared to kick and finish hard. Practice does make perfect, and gives you confidence in your finish.
Ferguson Rotich, with that nodding finger, after a big win, photo by Diamond League AG
Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown
2021 RunBlogRun, week # 3, Fall Cross Country Racing Season, Day 2
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to flat surface, 6 x 200m, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
