2019 Fall Cross Country Training & Racing Daily Program, Week 16, Day 7, a nice long run...


In high school, I ran up to 18 miles a day one summer. It was too much, so I settled on 12 miles a day the rest of the summer. I came into cross country fitter than ever. I began long runs on Sundays then, and kept them up for 20 years. Now, I do long walks. Enjoy the solitude.

IMG_5000.jpgEnjoy the solitude, photo by Ben Rosario

Sunday, October 20, 2019: 85-90 minute long run

Week 16, Summer mileage, Training week 16, time to focus on the racing

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 150m, strideouts, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

Sunday: 85-90 minute long run

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