2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 19, Day 6, a day to race...

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Masciarelli-Starliper-Connelly-FLne18.JPG2018 FL NorthEast Regional, photo by PhotoRun.net

The weather is cold. One, sometimes two layers are need in workouts. But, as we build to conference, league, regional, state and national. Week by week, you have built to the big events. The time is coming, soon.

Saturday, November 9, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown.

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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