2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 23, Day 7, the long one...


Enjoy the long one today, take it easy and think about the last week of the season.

ZZBB1523 copy 2.JPGThinking about the big week, photo by PhotoRun.net

Sunday, Dec 8, 2019: 85-90 minute long run

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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