Ben True, photo by PhotoRun.net
The nature of cross country is that one must take on all the challenges that nature provides. In that light, hills and creek crossings can make it fun and tough. Be prepared!
Thursday, October 31, 2019: 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
Week 18, Fall XC Training week 18, a time to really race
Monday: 55 – 60 minute park run
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 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