Monday is how you start another week as you build to cross country fitness, just take one day at a time.
Ce’Aira Brown took the 800m bronze for Team USA in Minsk, Belarus on 9 September, photo by Kevin Morris (Marrtinez Classic)
Monday, September 10, 2019: 55 – 60 minute park run
Week 11, Summer mileage, Training week 11, building the racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 3 x mile, hilly, 1/2 mile jog, 8 x 160m stride outs, cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down
Friday: 30-45 minute minute park run, relaxed
Saturday: 5k hilly race, get the first race in
Sunday: 85-90 minute long run