Long runs are for Sundays. Todays is 60-65 minutes. Keep it at a conversational pace, and maybe, run on some trails. I always used to run on roads, trails and soft ground to give my runs some variety. You should consider varying your courses and surfaces.
Make sure you have good shoes for cross country training, learn more about the HOKA ONE ONE brand at www.hokaoneone.com.
Sunday, August 5, 2018-60-65 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down
This is a summer long mileage program. We are starting week Six. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 6, Sixth week of cross country summer training
Monday-warm up, easy 50 minutes, 4 x150 meter stride outs, cooldown
Tuesday-warm up, Fartlek, 30 minute fartlek, one minute hard, one minute easy, fifteen times, ten minutes of easy running, second 30 minute fartlek, three minutes hard, three minutes easy, five times, cooldown
Wednesday-warm up-easy 50 minutes, 4x 150 meter stride outs, cooldown
Thursday-warm up, 20 minutes run, steady pace, 10 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 4 x 150 meters stride outs, cooldown
Saturday-5k road race, remember to warm up, find a hilly race, dont worry about the time, finish hard, cooldown,
Sunday-60-65 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down