With less than two weeks to go until Xc ends in US high schools, the NXN champs and West FL regionals happen today! Good luck to all. Focus on giving your best each moment, and live in and race in the moment!
Glorious mud, photo by Photorun.net
Saturday, Dec. 7, 2019: warm up, 5k race, get out well, and focus on one person at a time, take them strongly, finish well, cool down
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