by Larry EderMonday is an easy day. Keep it that way. Stay focused on the prize.
Joshua Cheptegai training with NN Running team, photo by NN Running team
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
2021 RunBlogRun, week # 12, Fall Cross Country Racing Season, Day 1
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, 8 x 400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 8 x 200m, 1600m race pace, 100m jog, 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, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 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 4 x 150 meter stride outs, cooldown
If not racing, 2 miles on track sprint straights, jog turns, plus 4 x 300m cut downs, cool down
Sunday: Long run, 75-90 minutes, at a conversational pace
