Kids Run the Nation-Wilmington - CFA XC

CFA XC 2021 Opening Day!

Mon, 02 Aug 2021 04:00:00 GMT

CFA XC August 2025 Calendar □‍♂️□️□

Long Run Monday (Meet in the parking lot across from the UNCW track)
Options from 4.5 to 7 Miles
Pace: "Cut Down" Start at Easy, Long Run Pace for 2 miles, progress to "Marathon Pace" or 1-1:30 minutes slower than 5k for 2 miles, Half marathon pace--or 20-35 seconds faster than marathon pace for 1-2+ miles to the finish

~7 Mile Option

On The Go Map

~5Mile Option

Sat, 31 Jul 2021 19:27:22 GMT

On The Go Map

4 Mile Option

Sat, 31 Jul 2021 19:20:48 GMT

On The Go Map

Key Run Workout #1: The Tempo Run

Sat, 31 Jul 2021 04:00:00 GMT

What is a Tempo Run?
A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 20 to 25 seconds per mile slower than your current 5K race pace.
A tempo pace is one that you can maintain steadily (although not necessarily comfortably) for at least 30 minutes.

For example, if you're current 5k pace is 22:00 or 7:06/mile, your Tempo Pace is 7:26-7:31/mile.

The structure of a Tempo Run workout varies, but we'll use the following for this Friday's workout:
1. 800-1200m warm-up run, stretches and drills

2. TEMPO
Girls 1 mile at easy pace (8:45-9:30), gradually increasing speed, then 2 miles at Tempo Pace, followed by 1 mile cool down at easy pace. This is a continuous 4 mile run. No walking recoveries--unless necessary.

Boys 1 mile at easy pace (8:15-9:00), gradually increasing speed, then 3 miles at Tempo Pace, followed by 1 mile cool down at easy pace. This is a continuous 4 mile run. No walking recoveries--unless necessary.

This is one of my favorite workouts! It is an essential for racing at all distances--and is a fantastic tool for developing mental toughness!

-Coach Block