While the fall cross-country season can be one of the most enjoyable racing experiences, combining the camaraderie of team competition with the diversity of trail running, it can also be the most challenging. Such is the depth of our cross county circuit that a performance that would rank in the top two or three at a local road race may not be enough for a top 30 finish. However, nothing can enhance your experience like PREPARATION, and the time to start is now. The club group training is a great opportunity to increase the volume and intensity of your running, while keeping things fun and social. Go to empirerunners.org for times and locations. If you plan train on your own, here are some suggestions of what to incorporate into a typical week.

• Try to run 4 – 6 days a week
• One long run of 60 – 90 minutes
• 5 x three minutes with one minute rest
• 8 – 10 x one minute with one minute rest

Take at least one rest day or easy day between these efforts, and remember “train don’t strain.” Feel free to  email me with any questions. Stephen Agar – stephen.k.agar@gmail.com