2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 24, Day 3, the last Wednesday of the xc season...


Wednesday is an easy day. Take a moment and think about how far you have come this season!

Morris_AlexFH-FLmw18.jpgThe finish line, photo by PhotoRun.net

Wednesday, December 10, 2019: 30-45 minute run, 4 x 150m stride outs, cooldown, relaxed

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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