2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 23, Day 2, Tuesday is a fast day....

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The Tuesday run is about handling increases and decreases in speed. Cross country is about changing paces, changing footing and handling the challenges of nature. This workout changes things up and gets your body responding.

Start-Girls-FLsouth18.jpGFootLocker South, photo by Photorun.net

Week 23, Fall XC Training week 23, NXN, FootLocker

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: warm up, 40 minute fartlek, 2 min hard (5k race pace), 2 minute easy, 10 times, 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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