2019 Fall Cross Country Training & Racing Daily Program, Week 17, Day 1, an easy Monday....


Mondays are easy days, and they need to be held that way.

Consider the weekly workouts and races. Consider your shoes. Consider the upcoming races.

Hassan_Sifan1500Leds1-Doha19.JPGSifan Hassan takes the 1,500m, photo by PhotoRun.net

Monday, October 21, 2019: 55 - 60 minute park runr

Week 17, Summer mileage, Training week 16, time to focus on the racing

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 150m, strideouts, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

Sunday: 85-90 minute long run

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