2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 24, Day 2, the long one...

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As you build to the FL championships, USATF XC Champs, AAU XC Champs, just stay focused, keep the workouts brisk and light, and also stay rested, this week. After 24 weeks of training, you are ready to roll.

Favazza_BrendanFH-FLmw18.jpgAchieving the goal, photo by Photorun.net

Tuesday, December 10, 2019: 20 minute warm up, 2 miles on track, sprint straights, jog turns, final mile at current 5k race pace, sprinting straights, jogging turns, 20 minute cool down

Week 24, Fall XC Training week 24, NXN, FootLocker

Monday: 50 - 60 minute park run, 4 x 150m strideouts

Tuesday: 20 minute warm up, 2 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, easy jog, 30 minutes.

Friday: 30-45 minute minute park run, relaxed, jogging the course

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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