The 2024 Cross Country season is here!
Tuesday is a tough day.
Most of the 560,000 high school boys and girls in 2024 competed in high school and participated in weekends, including multiple state meets. For many, Tuesday is a tough day.
Cross Country is the real key to developing as a distance runner.
Frank Shorter is one of the most important runners in American track history. Frank started out as a high school cross country runner, track and field skier. In college (Yale), his track coach convinced Frank that he would be a very good distance runner if he stopped skiing. So Frank focused on running (his junior year) and won the NCAA six mile his senior year.
Frank Shorter won the Fukuoka Marathon 4 times (1970-1974), then won a gold medal in the 1972 Munich Olympic Marathon and a silver medal in the Montreal Marathon. Frank won 4 straight AAU Cross Country Championships and ran AR from 2 miles to the marathon.
Frank Shorter also competed in World Cross Country and was a staunch anti-doping advocate.
Link to the NIKE NXN website. https://nxn.runnerspace.com
Link to FootLocker Cross Country Championships by HOKA. https://footlockercc.com/
Monday, Week 8, Day 2, Monday, November 5, 2024
good warm up
20 minute TEMPO run, run 20 seconds per mile per mile slower than current 5k race pace, 30 minute easy run, 8 x 400m uphill run, downhill run,
cool well
Check your shoes and make sure your training shoes
are ready for another 10-14 weeks of training. (Most boots make up a 12-16 week workout)
If not, go to a local running store and find a pair or two of good training shoes.
We will talk about that soon.
3 16 2024
