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.
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