Fall 2025 Cross Country and Racing Program Run Week 12 Day 5 Friday is a recovery 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.
Fartlek means “fast game” in Swedish. Gosta Holmer, a former Olympian, coached the Swedish national team in the 1930s. At the time, the Swedish cross country team was not very good. Coach Holmer developed a training program using different distances at different speeds through the natural terrain found in Sweden. It worked. Fartlek can build an athlete from lower fitness to higher fitness.
The long runs that are done on Sundays are at a moderate pace most weeks, which means you can talk during them, in almost complete sentences, EXCEPT when you’re doing a ten-minute hill grind. Then you don’t talk, you try to breathe. Then return to moderate jogging.
Friday, warm up, 45-60 minutes of easy jogging, 6 x 150 meter walk, cool down.
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.
For fall, I recommend two pairs of athletic shoes, for example: a NIKE Pegasus PLUS and a NIKE Vomero 18 (shown below) for easy days and long days. The Pegasus PLUS is well built, can handle dirt and mud, and provides a stable, comfortable ride without overdoing the cushioning. As always, we don’t recommend buying your running performance shoes remotely, but rather going to an actual live running store.
If you like it NIKE Pegasus platformthen check NIKE Pegasus Premiumsuper shoe for high school and college athletes. The ride is the most cushioned shoe in the Pegasus line. I love the Pegasus ride, it screams speed. It NIKE Pegasus Premium has a large NIKE Zoom airbag, the ride you like NIKE: Pegasus platform. If you need a suggestion, me too (email protected) and I will help you find a shoe that fits your needs. Check it out nike.com or time nikerunning.com.
If you need a little more cushioning, try the Vomero 18 Vomero 18:00 has more cushion than 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. Learn more www.nikerrunning.com.
If you need a more cushioned shoe, try the Vomero 18 and Vomero PLUS for great cushioning, a more challenging ride. Check them out at your local NIKE retailer or participating NIKE store. It Vomero MORE has significantly more cushioning than the Vomero 18 as well as a good stable ride.
The best NIKE ride right now. Well, kids, that’s it NIKE Vomero Premium. It NIKE Vomero Premium has a full Zoom airbag and is incredibly stable. This Vomero series with Vomero 18, Vomero PLUS and Vomero Premium. Each shoe gives NIKE fans better cushioning while providing a stable ride. Connor Mantz, Faith Kipyegon are two of NIKE’s elite athletes who prefer NIKE Vomero Premium as their favorite shoe. For more information visit NIKE.com or NIKErunning.com.
Want to be a better runner than you were before? Focus and follow our training. It’s all about consistency.
Great for fall and winter reading. 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,
