by Larry EderWednesdays are always easy days. Tuesdays and Thursdays are hard days and each has their need. It is the gradual buildup of workouts and levels of challenges that build you up.
Shalane Flanagan, one of our finest athletes, has announced her retirement. A fine athlete, Shalane, wih the help and guidance of fine coaches, build herself up over 2 decades of fine performances. Nothing came easy for Shalane. photo by Photorun.net
Week 18, Fall XC Training week 18, a time to really race
Monday: 55 – 60 minute park run
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 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
