Thursday 17 September 2026 kicks off a so-called complex day as part of Week 2, Day 4 of the 2026 autumn cross-country season, described as the second week of a 16-week cycle.
The main part starts after a 20-minute warm-up with a hill sequence: 8 x 350 metres, followed by a 350-metre recovery jog.
The session continues with two more hill blocks: 4 x 500 metres with a downhill jog, then 6 x 200 metres, before moving on to the easy run.
After the intervals, the session includes 20 to 30 minutes of easy running, followed by a cool-down.
The text also emphasises hydration, presented as a key point, with the recommendation to aim for 8 to 12 glasses of 8 to 12 oz per day and to manage caffeine intake and sweet soft drinks.
Finally, for the “fall cross-country training” period, it is suggested to test shoes in-store, trying at least 6 models from three brands, and the idea is to build two pairs: one for faster races and one for easy runs.
