2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 19, Day 1, Monday is an easy day,

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Kamworor_GeoffreyBreak-NycM18.JPgGeoffrey Kamworor taking NYC, photo by Photorun

The winner of the 2019 NYC marathon is a 3 time World XC champion. The man who has gone sub 2 hours was a fine XC athlete. The nine time winner of NYCM, the late Grete Waitz, was a XC World Champion. XC is the key to future success.

Monday, November 4, 2019: 50 - 60 minute park run, 4 x 150m strideouts

Week 19, Fall XC Training week 19, a time to really race

Monday: 50 - 60 minute park run, 4 x 150m strideouts

Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 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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