2025 Fall Cross Country & Racing Program, Mileage, Week 8, Day 2, October 21, 2025, Tuesday is a Tempo Day!
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 your coach before adding anything to your daily training.
Tuesday, warm-up, Tempo Run, 20 minutes, run at 25 seconds SLOWER per mile than current 5k race pace (broken down at per mile pace, so if you race at 5:20 miles, your Tempo pace is 5:45 mile pace). Run the Tempo run on flat, non-trafficked paths , sidewalks or a track. After the Tempo Run, run 30 minutes with 10 times 90 seconds hard, 90 seconds easy, then, 20 minutes of easy running to cooldown. Oh, change the wet clothes after workout and stretch, and please, please, hydrate your Mortal engines!
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #running, #crosscountry,
Are you ready to race this Fall? Follow our daily training suggestions, and we will help you be ready to race!
If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails. Learn more on www.nikerunning.com.
If you need a more cushioned shoe, try the Vomero 18 and the Vomero 18 PLUS, for great cushioning, a more sophisticated ride. Check them out at your local NIKE retailer or NIKE running store.
Do you want to be a better cross country runner than you were in the past? Focus and follow our training. It is all about the consistency.
For Great Summer reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
Remember, one day at a time!!!! #SummerMileage, #CrossCountry,