Fall 2025 Cross Country and Racing Program Run, Week 8, Day 2, Tuesday, October 21, 2025, is a tempo day.
Our plan will be built around tempo runs with some hills on Tuesday, fartlek on Thursday, race day or repeats on Saturday, long run on Sunday and easy days on Monday, Wednesday and Friday. You can juggle if you need to, and also consider keeping Saturdays an easy day on the weeks you’re not racing. Ask your trainer before adding anything to your daily workout routine.
Tuesday, warm-up, Tempo run, 20 minutes, run 25 seconds SLOWER than current 5k race pace (one mile pace broken, so if you run a 5:20 mile, your Tempo pace is 5:45 mile). Run a Tempo run on smooth, traffic-free trails, sidewalks, or tracks. After the Tempo Run, run for 30 minutes 10 times 90 seconds hard, 90 seconds easy, then 20 minutes easy until cool down. Oh, change into wet clothes after your workout and stretch, and please hydrate your Mortal Engines.
#SummerVeage, #hillrunning, #RunBlogRunSummerMileage, #running, # long distance:,
In his sophomore year, Steve Prefontaine failed to meet at state. He was ashamed and upset with himself. That summer, he planned a relentless training session with his trainers over the summer. He didn’t just run, he made himself stronger. He stiffened himself. That fall, Steve Prefontaine was ready for his junior season of high school.
Are you ready to compete this fall? Follow our daily training suggestions and we’ll help you get ready to race.
If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning than the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS on Tuesdays, Thursdays and Saturdays. I would suggest Vomero 18 on Sunday, Monday, Wednesday and Friday. I always recommend two pairs of sneakers. Why at Vomero 18? It’s a cushioned shoe that feels great and is good on roads and trails. Learn more www.nikerrunning.com.
If you need a more cushioned shoe, try the Vomero 18 and Vomero 18 PLUS for great cushioning for a more challenging ride. Check them out at your local NIKE retailer or participating NIKE store.
Want to be a better runner than you were before? Focus and follow our training. It’s all about consistency.
For a great summer read. By Self-Made Olympian Ron Dawes, Clean Heels by Murray Hallberg, First! by Tom Jordan, Quicksilver, Mercurial Emil Zatopek, Pat Butcher, The Fate of Allen Mimoun, Pat Butcher (monograph)
Remember, one day !!!! #SummerVeage, #CrossCountry,
