This is your Friday workout. It is an easy day, as the big event is tomorrow!
Bill Rodgers won his first of 4 Boston Marathons in 1975. Just a month before his first Boston win, Rodgers took bronze in the World Cross Country! Cross country builds distance runners, photo courtesy of BAA.org.
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.
2021 RunBlogRun, week # 7, Fall Cross Country Racing Season, Day 5
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, 4 x 800m, 3k race pace, 4x400m, 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, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 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 4 x 150 meter stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace