2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 20, Day 4, A hard day on the track on Thursday...

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A few tough days in each week, is key to your development. We do a hard day, easy day theme. This allows you to build gradually. You are at the height of your fitness this season, and you will, with racing, only get better over the next 4-6 weeks.

Hassan_Sifan1500W-WorldOut19.jpgSiffan Hassan leads the 1,500m, photo by PhotoRun.net

Thursday, November 14, 2019: 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

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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