2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 23, Day 4, two days out...

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Two days out from the big day, and you keep it easy. If you have two weeks, then do the fartlek...

Masciarelli_SydneyFH-FLne18.JPG2018 FL NE, photo by Photorun.net

Thursday, Dec. 5, 2019 :

a. easy day, 30-45 minutes

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

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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