The fartlek today is a key in your racing fitness. You run hard for 3 minutes, then jog for 2 minutes, and repeat ten times. You will be tired. It is a tough simulation for a XC race.
Kellyn Taylor, photo by PhotoRun.net
Thursday, August 15, 2019: 70 minute fartlek,10 x 3 minutes, with 2 minute jog, 10 minute warm up, 10 minutes cooldown
Week 7, Summer mileage, Training week 7, the grind has begun
Monday: 55 minute park run
Tuesday: 20 minute warm up run, 3 x hilly mile, 5 minute job, 6 x 150m strideouts
Wednesday: 55 minute run, relaxed
Thursday: 70 minute fartlek,10 x 3 minutes, with 2 minute jog, 10 minute warm up, 10 minutes cooldown
Friday: 55 minute park run, relaxed
Saturday: 50 minute easy run
Sunday: 75-85 minute long run