The easy run on Friday will be a good thing, as you have an big race on Saturday!
Bryce Hoppell and Donavan Brazier, US Champs, photo by Photorun.net
Friday, November 1, 2019 : 30-45 minute minute park run, relaxed
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
