2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 24, Day 6, the big Day...

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Today is the big day, the FootLocker National Championships. This event is the oldest high school XC championships, and it gives us a great idea of who the top XC athlete in US is. I love the course, the history and how the event is set up.

Farrell_MatthewFH-FLcc18.JPgThe 2018 FL Championships, photo by PhotoRun.net

Saturday, December 14, 2019: warm up, 5k race, get out well, and focus on one person at a time, take them strongly, finish well, 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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