2019 RunBlogRun Fall Cross Country Daily Training & Racing Program, Week 16, day five...


Enjoy the easy Friday, before the big race.

Houlihan_ShelbyFH-USAxc19.JPGShelby Houlihan takes 2019 USATF XC, photo by PhotoRun.net

Friday, October 18, 2019: 30-45 minute minute park run, relaxed

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 6 x 200m strideouts, cooldown

Sunday: 85-90 minute long run

Leave a comment

Wake up to RunBlogRun's news in your inbox. Sign up for our newsletter and we'll keep you informed about the Sport you love.

Subscribe to RunBlogRun's Global News Feed

* indicates required