2024 Fall Cross Country Training and Race Schedule October 29, 2024, Week 7, Day 2, Tuesday is for Tempo and Hills.

October 28, 2024

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The 2024 Cross Country season is here!

We are going to build you up for a long season now.

Most of the 560,000 high school boys and girls competed in cross country at the 2024 High School Cross County Championships held this past weekend.

Tuesday will include a 20 minute tempo run and a hill session.

Tempo runs help build you up mid-race, and hills add power and speed to your mortal engine.

Cross Country is the real key to developing as a distance runner.

Link to the NIKE NXN website. https://nxn.runnerspace.com

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

Monday, Week 7, Day 2, October 29, 2024

good warm up

15 minutes of moderate jogging

20 minute tempo run, on flat surfaces, run 20 seconds per mile SLOWER than your current 5k race pace (so if you run 5:40 per mile,

then pace six minutes per mile pace), 15 minutes of moderate jogging, 8 x 300m hills, downhill, 10 minutes of moderate jogging.

cool well

Check your shoes and make sure your training shoes

ready for another 10-14 weeks of training. (Most boots are 12-16 weeks of training)

If not, go to a local running store and find a pair or two of good training shoes.

We will talk about that soon.

Larry Eder has been involved in athletics for 52 years. Larry has experienced sports as an athlete, coach, magazine publisher, and now a journalist and blogger. His first article, about Don Bowden, America’s first 4-minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from USA Track and Field to the American version of Spikes magazine. He currently leads content and marketing development for RunningNetwork, The Shoe Addicts, and RunBlogRun. About RunBlogRun, his daily pilgrimage with the sport, Larry says: “I must admit, I love traveling to long distance meets, writing about the sport I love and the athletes I respect, most of all for my readers at runblogrun.com. than anything I’ve ever done, except maybe running itself.” Also does some updates for BBC Sports at major events which he really enjoys. Theme Song: “I’m No Angel” by Gregg Allman.

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