2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 21, Day 7, Sunday, enjoy the long run...


The long run does many things for the middle and long distance runner. At this time of the season, the long run helps keep your mileage up during this time of the season, as you cut back workouts and focus on the final events of the season.

Houlihan_Shelby-Worlds19.JPgShelby Houlihan, photo by Photorun.net

Sunday, November 24, 2019: 85-90 minute long run

Week 21, Fall XC Training week 21, 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 6 minutes, at race pace, with 3 minute cooldown 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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