2024 Fall Cross Country Training & Racing Program, December 1, 2024, Week 11, Day 7, Sunday is about the long run!

The 2024 Cross Country season is here!

You are now at the tough part of the season. Everyone is fit; the difference is racing fitness.

Let me explain.

Those who can make the right move, one after another, and have something at the end of the race, those athletes

will be successful.

Most of the country has had state meets (California is the latest, with November 30). Many young cross-country

runners are preparing for the NIKE NXN and the 45th FootLocker, Presented by HOKA, Cross Country Championships.

We are taking some ideas from the great Australian coach, Pat Clohessy, who coached Rob De Castella and Steve Moneghetti.

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

Ethen Gregg, Sound Running
Cross Champs, sponsored by Brooks, photo by Kevin Morris

Most high schoolers competing in NXN and FootLocker have another six weeks of training and racing ahead.

The Midwest, South East, and East regionals for FootLocker were held on November 30, 2024.

The NXN Regionals are all done, NXN Nationals are December 7.

West FootLocker regionals are December 7, 2024, and FL Nationals are December 14, 2024.

You are fit!

You will keep it moderate and have a few weeks until the big stuff!

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

Week 11, Day 7, Sunday, December 1 , 2024

Warm-up well,

75-90 minute long run, keep it relaxed, and we suggest that it is one trails,

cool-down well,

Check your shoes and make sure that your training shoes

are ready for 2-3 more weeks of training. (Most shoes make it 12 weeks of training)

If not, go to a local running store and find one or two 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…

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