2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 22, Day 7, the long run...


As the weather reminds us just who is boss, long runs get us closer to nature.

The weather reminds us that we can run in just about any weather, and that there is something unique in all conditions. I have done long runs at 105 degrees and a 30 miler at -20. Both had their amazing experiences.

BoysStart-FLmw18.jpgFoot Locker MW, photo by Photorun.net

Enjoy the run.

Sunday, December 1, 2019: 85-90 minute long run

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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