Home AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 9: Early racing begins ...

Week 9: Early racing begins ...Your first real race will be a revelation. You should be able to handle the distance but perhaps your pace will be slower. You’ll recover fast, so you should know that in 3 to 5 races, you’ll be racing fit.

Monday,Wednesday, Friday: 45–50 minutes easy running, warmup, cool down, 8 times 150-yard strideouts, easy on the grass.

Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace.Warm up, cool down.

Thursday:Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150-yard strideouts, jog back to the start. Keep the strideouts relaxed.

Saturday: Easy warm up, 5K race for high school, 4 miles for college.

Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.