2024 Fall Cross Country Training & Racing Program, November 19, 2024, Week 10, Day 2, Tuesday is a busy day!

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!

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

Tuesday this week is pretty tough.

Especially late into the season.

You are fit!

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

Link to NIKE NXN site: https://nxn.runnerspace.com

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

 Week 10, Day 2, Tuesday, November 19, 2024 

Warm-up well,

20 minutes of moderate running, 20 minute TEMPO run ( run at 20 seconds per mile pace SLOWER than current 5k race pace), 20 minutes moderate running, 8 x 200 meters, good effort.

cool-down well,

Check your shoes and make sure that your training shoes

are ready for 8-9 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!