Well, it's that time of year again...the END of the cross country season is nigh. Here are the final workouts of the season and they'll take us through the Christmas Relays (or club cross country nationals weekend). After this, I recommend some sort of break from running hard let alone interval training for a few weeks. We can arrange to continue to meet at the track at a certain time (or another location) and simply head out for a run which meets your needs for the day, whether it's on the track or around town. Many Strawberries will be out of town during the academic winter break so workout attendance is likely to be paltry for a month or so.
Monday, Nov. 1
3-4 x 800 at 5K pace with 400 rest, THEN 3-4 x 800 at 5K pace with 200 (TWO-HUNDRED) rest.
Thursday, Nov. 4
Steady 4-5 mile tempo
Monday, Nov. 8
5-6 x 1000 @ XC down to 5K pace with 400 rest, 4-5 x 200 with 200 rest
Thursday, Nov. 11
5-speed tempo, 25-30 minutes
Monday, Nov. 15
4 x 1200 with 400 rest at cross country pace, 5 x 300 at Mile pace (walk-jog 100)
Thursday, Nov. 18
6-8 x 400 with 200 rest
Monday, Nov. 22
10 x 200 with 200 rest
Thursday, Nov 25
Find a 5K race or do an on your own run. I've always enjoyed longer runs on Thanksgiving morning so I could gnosh turkey with less guilt later.
Monday, Nov. 28
7 x 800 with 400 rest
Thursday, Dec. 1
800 'on-offs' (800 at half marathon to marathon pace, 800 at cross country to 5K pace)
Monday, Dec. 5
400-800-1200-800-1200-800-400 "M" ladder workout (with 400 rest)
Thursday, Dec. 8
Steady 4-5 mile tempo
LAST OFFICIAL WORKOUT UNTIL JANUARY ALTHOUGH THE GROUP WILL CONTINUE TO MEET AND TRAIN AS NEEDED THROUGH WINTER BREAK. Contact me at coachcarlrose AT gmail DOT com if you have any questions.
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