2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 21, Day 5, a day to consider...

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If you want to see just how fast you can run, you need hard days and easy days.

Brazier_DonavanFV1a-Worlds19.JPgDonavan Brazier, photo by PhotoRun.net

Friday November 23, 2019, : 30-45 minute minute park run, relaxed

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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