In high school, there was a period in October, where we ran 3 races a week for 3 weeks. Our coach was astute enough to have us focus on one of them each week. The duel meets were tough workouts (one included fording Steven Creek Park Creek, where I almost ruined by Waffle racers), and we pushed hard at the Center meets, one each week at Crystal Springs.
Nike Waffle racers, my first racing shoes (purchased in Fall of 1975), $45, I believe, photo courtesy of Pinterest
I remember hitting a big PB in the third Center meet and taking 10th in the league JV the next week. For a kid who had placed last in every single race his freshman and sophomore years, it was big progress.
Enjoy the racing today. My advice. Get into the course, run the hills well, and push down the downhills, and somehow, when you see or smell or hear the finish line, Kick with your entire being!
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 6
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