2025 Fall Cross Country & Racing Program, Mileage, Week 1, Day 2, September 2, 2025, a hard day for a Tuesday!
The last holiday of the summer is the labor day weekend. In many places across the country, many of you have begun fall racing!
Our program will be built around a tempo run with some hills on Tuesday, fartlek on Thursday, race day or repetitions on Saturday, Long run on Sunday and easy days on Monday, Wednesday and Friday. You can juggle around if you need and also consider keeping Saturdays an easy day in weeks you are not racing! Ask you coach before adding something to your daily training.
Tuesday, warm-up, Tempo run of 20 minutes on flat surfaces, safe and with good footing, run for 20 minutes at 20 seconds per mile above 5k race pace, so if you race at 5:30 pace, tempo is 5:50 per mile, then, 10 minutes easy running, 4 x 3 minute hill, 4 x 2 minute hill, 4 x one minute hill, jog to repeat hill, slow cooldown.
In this hot weather, remember to hydrate. 2-3 liters a day of water, watch out for carbonated beverages, and caffeine (in moderation). Do not take sports drinks with caffeine, ginseng and things that you have not discussed with your coach and family physician. Those drinks can cause heart issues. They are not a joke!
Cross Country experiences of Sifan Hassan
On Sunday, August 31, 2025, Eliud Kipchoge, at age of 40, finished ninth in 2:08.31 in the TCS Sydney Marathon.
Sifan Hassan came to Holland as a political refugee with her family in 2008. Sifan ran a half marathon in Eindhoven, her first race in 77:10 for a win. In 2013, Sifan became a Dutch citizen, and won the European U23 Cross Country Championships in 2013. In 2015, Sifan Hassan won the European Athletics Cross Country senior title.
In 2015, Sifan won the bronze at the 1,500m in Beijing WC. In 2017, Sifan took the bronze at 5,000m in London 2017. In 2019, Sifan won gold at the 1,500m and gold at the 10,000m in Doha! In 2023, Sifan collapsed with fifty meters to go in the 10,000m in Budapest 2023, taking silver in the 1,500m and 5,000m. In the Tokyo Olympics (2021), Sifan won bronze in the 1,500m, and gold in the 5,000m and 10,000m. In Paris in 2024, Sifan took bronze in the 5,000m and 10,000m and won a crazy tough Olympic marathon. Sifan has won the London marathon, and placed third there as well. A versatile athlete, Sifan has European and Dutch records at the 1,500m, 5,000m and 10,000m, plus world record at one hour run (2020). This…
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