2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 19, Day 3, Wednesday, an easy one....


The Wednesday easy day seems easy, but two months ago, you could not go this fast on an easy day. Why? You have increased your fitness and as the races get more important, you look forward to them. Well, kind of.

Ward_JaredW-NYC19.JPGJared Ward is looking to be positioned as the top US male marathoner with his sixth place in NYC, photo by Photorun.net

Wednesday, November 6, 2019 : 30-45 minute run, relaxed

Week 19, Fall XC Training week 19, a time to really race

Monday: 50 - 60 minute park run, 4 x 150m strideouts

Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 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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