2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 20, Day 7, enjoying the long run


Memories of long runs stay. As a coach at Foot Hill College, I used to go out for a 2 hour run on Sundays. We would go around campus, or, head up to Portola Valley. Many times, we would take the my son, Adam, and the baby jogger, up to the trails. At the age of 3, my son would find it very funny when we would breath hard going up hills. It was the one run I would get to do each day with my distance runners.

Long runs can be enjoyable.

Brazier_DonavanFV1-Worlds19.JPgDonavan Brazier took the 800m WC in a new AR. Donavan's idea of a long run is about 8 miles! photo by PhotoRun.net

Sunday, November 17, 2019: 85-90 minute long 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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