2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 20, Day 2, a good hard day...

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I recall a college XC meet. My team mate and I took it out hard, and as my team mate Paul went on to victory, I was in third, with a mile to go. I had dreamed of this race. I dreamed of catching my rival with just the final 300m uphill drive oh so many times in the year before. When I challenged him, he looked over, and he was spent, but not giving up. We were together the first 200m, and I finally caught a few feet of distance. I sensed the space growing and then, the power of having run repeats up that hill oh so many times came on, and I was clear.

Dream. Train. Act.

Kejelcha-Cheptegei1-Doha19.JPGThe final charge, 10,000m WC, Doha 2019, photo by Photorun.net

Tuesday, November 12, 2019: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown.

Week 20, Fall XC Training week 20, 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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