2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 22, Day 2, shaking up Tuesdays...

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Today is a fun workout. I used to love this one. Jogging the curves and sprinting the straights. The speed comes easy, and you go, "Wow, I am fast!" That is the idea!

Parks_Taryn-FLne18.JPGTaryn Parks, FL NE, photo by Photorun.net

This 3 mile sprint workout is about changing gears, like you will do in FootLocker, NXN or USATF Club and Junior courses. Enjoy!

Tuesday: 20 minute warm up, 3 miles on track, sprint straights, jog turns, final mile at current 5k race pace, sprinting straights, jogging turns, 20 minute cool down

Week 22, Fall XC Training week 22, focusing on NXN regionals, Foot Locker regionals...

Monday: 50 - 60 minute park run, 4 x 150m strideouts

Tuesday: 20 minute warm up, 3 miles on track, sprint straights, jog turns, final mile at current 5k race pace, sprinting straights, jogging turns, 20 minute cool down

Wednesday: 30-45 minute run, 4 x 150m stride outs, cooldown, relaxed

Thursday: Thanksgivinging, 50 minute easy run, cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, get out well, and focus on one person at a time, take them strongly, finish well, cool down

Sunday: 85-90 minute long run

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