Athletics

2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 4


Happy Thanksgiving.

I recall Thanksgiving 1983. Both Tim Gruber, my training partner, and Danny Grimes, an old friend and I got in a quick 18 miler that morning, as we all prepared for multiple Turkey dinners. It was fun, as Danny and I had run our first 10,000m on the track way back in 1976, and Tim and I had just run pretty good road 10ks, and were considering our next seasons. It was a fun run, up in San Antonio and around Los Altos. Just a couple of hours with friends.

21-11-20 NCAA XC 0811.jpeg2021 NCAA Men’s Div 1 XC Championships, photo by Mike Scott


Thursday:
warm-up, 2 x 1 mile, 5k pace, 800m jog in between, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown,

or, if your coach allows, compete in a Turkey Trot!

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, 2 x 1000m, 500m jog between, 3k race pace, 3 x400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 4 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, 2 x 1 mile, 5k pace, 800m jog in between, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown,

or, if your coach allows, compete in a Turkey Trot!

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

Sunday: Long run, 75-90 minutes, at a conversational pace





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