2024 Fall Cross Country Training & Racing Program, November 5, 2024, Week 8, Day 2, Tempo and hills!

The 2024 Cross Country season is here!

Tuesday is a hard day!

Most of the 560,000 high school boys and girls in cross country competed in high school in 2024 and raced over the weekend, including many state meets! For most, Tuesday is a hard day!

Cross country is a real key to developing as a great distance runner!

Frank Shorter is one of the most important American distance runners in American running history. Frank began as a high school cross country runner, track runner and a pretty good 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 in his senior year, won the NCAA six mile.

Frank Shorter won the Fukuoka Marathon 4 times (1970-1974), then, won the gold medal in Munich 1972 Olympic marathon, and in Montreal, took silver in the Marathon. Frank won 4 straight AAU Cross Country champs and held ARs from 2 miles to the marathon!

Frank Shorter also competed in World Cross Country, and has been a staunch defender of anti-doping measures.

Link to NIKE NXN site: https://nxn.runnerspace.com

Link to FootLocker Cross Country Championships by HOKA: https://footlockercc.com/

Monday, Week 8, Day 2, Monday, November 5, 2024

Warm-up well,

20 minute TEMPO run, run a 20 seconds per mile pace slower per mile than current 5k race pace, 30 minutes of easy running, 8 x 400m uphill runs, jog down,

cool-down well,

Check your shoes and make sure that your training shoes

are ready for 10-14 more weeks of training. (Most shoes make it 12-16 weeks of training)

If not, go to a local running store and find one or two pairs of good training shoes.

We will speak about that soon!

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America’s first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: “I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself.” Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, ” I’m no Angel.”

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