This is Wednesday. This means keep it easy! You are in the middle of racing season, and you must stay easy on the light days. That is the best way to get the value out of your tough days.

Tura-Rupp-Kiptanui-sky-Chicago21.jpgTiru, Rupp, Kiptanui, the final 3 duke it out, battle for Bank of America Chicago Marathon, 2021, photo by Chicago Marathon Media / Kevin Morris

Wednesday: AM for advanced: 30-minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.


2021 RunBlogRun, week # 4, Fall Cross Country Racing Season, Day 3

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





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