2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 22, Week of Foot Locker Regionals...

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This is the week of Foot Locker Regionals, in all areas, but California. State meets are finished in all but California. The Nike NXN regionals also this coming weekend.

Keep Monday easy.

Ewert-CovertSt-FLmw18.jpgFootLocker 2018 Midwest, photo by PhotoRun.net

Monday, November 25, 2019: 50 - 60 minute park run, 4 x 150m strideouts

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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