2024 Fall Cross Country Training & Racing Program, October 29, 2024, Week 7, Day 2, Tuesday is for Tempo and Hills!

The 2024 Cross Country season is here!

We are going to build you up for the long season now!

Most of the 560,000 high school boys and girls in cross country are competing in high school cross country in 2024 raced last weekend.

Tuesday will include a 20-minute tempo run and a hill session.

Tempo runs help you build for the middle of the race, and hills add strength and speed to your mortal engine.

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

The Brooks Beasts TC warming up, photo by Zeth Petarka for Brooks Running

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

Monday, Week 7, Day 2, October 29, 2024

Warm-up well,

15 minutes of moderate running,

20 minute Tempo run, on flat surfaces, run at 20 seconds per mile SLOWER than current 5k racing pace (so if you are racing at 5:40 per mile pace,

then, do tempo at six minute per mile pace), 15 minutes of moderate running, 8 x 300m hills, jog down, 10 minutes of moderate running.

cool-down well,

Check your shoes and make sure that your training shoes

are ready for 10-14 more weeks of training. (Most shoes make it 12-16 weeks of training)

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

We will speak about that soon!

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.”

View all posts

Subscribe and Follow