Sam­ple grass work­out for 8 km cross coun­try race

Triathlon Magazine Canada - - RUN -

WARM-UP

• 15 min. of easy run­ning

MAIN SET

8 x 1 km (2 min re­cov­ery) at 10 to 15 sec­onds faster than race pace • 5 min jog • 4 x 80 m strong form sprints (1 min re­cov­ery) to get

ready for start and fin­ish­ing feel

COOL DOWN

• 15 min easy run­ning

For longer races such as the Xterra Trail Run World Cham­pi­onships you need to do a few more long ses­sions and base runs on very hilly and chal­leng­ing ter­rain, but the shorter cross coun­try work­outs and races will be ex­cel­lent for the car­dio­vas­cu­lar strength needed in this race.

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