2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 20, Day 5, easy day....


Easy days are important. When I first trained and discussed training with European athletes, I noticed that they had much more focused running and training.

Simpson_JennySF1b-Doha19.JPGJenny Simpson is one of our most amazing athletes in the U.S. Her ability to compete on the world stage has been amazing! photo by Photorun.net

Today, you are getting the benefit of my conversations with coaches from all over the world. The coaches who I coached with, Terry Ward, Joe Mangan, the late Hank Ketels, and my college coach Dan Durante, all influenced my training philopshies. Meeting and speaking with Arthur Lydiard, speaking with David Frank, reading about Ernst Van Aakan, meeting Pat Clohessy.

Athletics is both art and science. I hope you find a life long relationship with the sport. Today, enjoy the run.

Week 20, Fall XC Training week 20, 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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