2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 24, Day 4, two days before FootLocker


The FootLocker and USATF JOs end the season for high schoolers. Two days out from the last meet of the year, just keep it relaxed and think about how much you have improved over the season, and how much you want to end on a positive note.


Foot Locker Cross Country Championships, 2018, photo by Photorun.net

Thursday, Dec. 12, 2019: warm up, easy jog, 30 minutes.

Week 24, Fall XC Training week 24, 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

Leave a comment

Wake up to RunBlogRun's news in your inbox. Sign up for our newsletter and we'll keep you informed about the Sport you love.

Subscribe to RunBlogRun's Global News Feed

* indicates required