Goals: As school starts to return for runners across the country, the XC season begins to ramp up. Figure out where you want to be in November and focus on the path to get there. Continue to hydrate and eat properly!
Monday- 35-45 minutes easy
Tuesday- 6x800 @ Saturday Goal Pace, 400m jog recovery
Wednesday- 35-40 minutes easy
Thursday- 35 minute fartlek. Varied pace based on 2 mile and 5k race effort. Example is 30 seconds at 2 mile race effort, 60 seconds at easy running.
Friday- 35 minutes easy, 10x strides
Saturday- 3 Mile or 5K Time Trial
Sunday- Off or up to 3 miles easy
Legend:
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort.
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