2024 Fall Cross Country Training & Racing Program, November 21, 2024, Week 10, Day 4, Thursday is a hill day.

The 2024 Cross Country season is here!

You are now at the tough part of the season. Everyone is fit, the difference is racing fitness.

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!

Let me explain.

Those who can make the right move, one after another, and have something at the end of the race, those athletes

will be successful.

Most of the country has had state meets (California is the latest, with November 30). Many young cross-country

runners are preparing for the NIKE NXN and the 45th FootLocker, Presented by HOKA, Cross Country Championships.

We are taking some ideas from the great Australian coach, Pat Clohessy, who coached Rob De Castella and Steve Moneghetti.

Cross country is a real key to developing as a great distance runner!

Most high schoolers competing in NXN and FootLocker have another six weeks of training and racing ahead.

Thursday is hill day.

You are fit!

You will keep it moderate and have a few weeks until the big stuff!

Tim Hacker, Cross Champs by Sound Running
11 30 2023, photo by Kevin Morris

Link to NIKE NXN site: https://nxn.runnerspace.com

Link to FootLocker Cross Country Championships by HOKA: https://footlockercc.com/

Week 10, Day 4, Tuesday, November 20, 2024

Warm-up well,

20 minutes of moderate running, 12 x 200m uphill, jog down, 12 x 150 meter uphill, jog down, 12 x 100m uphill, jog down, 20 minutes of moderate running

cool-down well,

Check your shoes and make sure that your training shoes

are ready for 8-9 more weeks of training. (Most shoes make it 12 weeks of training)

If not, go to a local running store and find one or two good training shoes.

We will speak about that soon!

Olin Hacker, Geordie Beamish, Sound Running
Cross Champs, photo by Kevin Morris

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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