California Track & Running News Sept–Oct 2013, Volume 39 NUMBER 3 | Page 26

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 26

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,
jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run or walk.
Sunday: Long, easy run, 55–60 minutes, on grass or dirt with friends.

!
" #
! ""
$ #!'
"
High schoolers start school within a couple of weeks; college runners have a month to
go. HS juniors and seniorsL you should be able to handle the 2 or 3 easy morning runs
of 30 minutes. College runners, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 35–40 minutes. Also, if you’re a college athlete,
up your morning runs to 35–40 minutes on Mon/Wed/Fri.
Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace for a
5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your
tempo run pace is 6:30 per mile.
Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts
on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to the
start. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150
yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool
down.
Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,
jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run or walk.
Sunday: Long, easy run, 60–65 minutes, on grass or dirt with friends.

26 ct&rn • September–October 2013

!'
"
Your first real race will be a revelation. You should be able to handle the distance, but
perhaps your pace will be slower than you expect. Don’t worry. You’ll recover quickly
and should be racing fit in 3–5 races.
Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace for a
5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your
tempo run pace is 6:30 per mile.
Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts
on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the
start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150
yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool
down.
Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,
jogging back to the start after each, no rest between; cool down.
Saturday: Easy warmup, 5K race for high schoolers/4 miles for college runners.
Go out well, but pick it up each mile. With 800 meters to go, see what you can do.
Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends. Keep this on soft
ground and run relaxed. If you’re sore from Saturday, then really slow it down. If you
have any pain, consider cutting it short.

##
' #
&#
!"
!
!
#
High school cross country starts quickly with a couple of races a week, so use those
early races to get into shape. Conti