The long run is key to your mental and physical success. I used to write my term papers and configure my paintings on long runs. In high school, the long runs with Bob Lucas, Pete Dolan, Chris Yamasaki, and Chris Schenone kept us entertained. In college, we did Sunday runs in the Santa Cruz Mountains, thanks to the ghost town maps of Coach Dan Durante. The long drives uphill on the way back kept the speaking to a minimum and the sounds of breathing as we reached the final miles of the Sunday long run were, many times, all that could be heard, besides the talking of birds.
2018 Midwest FL regional, photo by Photorun.net
Sunday, November 9, 2019: 85-90 minute long run
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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