2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 21, Day 4, a difficult Thursday...

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Fartlek is one of the most important tools that a distance runner can use in training. I used to do a test of 30 times 40 seconds hard, then jog 60 seconds, on a baseball pitch, every 2-3 weeks in build up, and once a week in racing (cutting down to 20). Speed play is as easy or difficult as one might desire. I just think about Arne Andersen and Gunder Haag, charging down wood chip filled paths in Sweden, as they kept the sport alive in the 1940s.

GirlsStart1-FLne18.JPGFootLocker NE 2018, photo by Photorun.net

Thursday: 20 minute warm up, 2 x 6 minutes, at race pace, with 3 minute cooldown btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

Week 21, Fall XC Training week 21, 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 6 minutes, at race pace, with 3 minute cooldown 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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