2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 22, Day 5, the Friday before Foot Locker and NXN regionals..


The day before the regionals, one should check out the course and get some rest. See a movie, watch NetFlix, or read a book, get your mind off the event. You will focus on the race tomorrow.

Start-Boys-FLsouth18.jpGFoot Locker, photo by Photorun.net

Friday: 30-45 minute minute park run, relaxed

Week 22, Fall XC Training week 22, focusing on NXN regionals, Foot Locker regionals...

Monday: 50 - 60 minute park run, 4 x 150m strideouts

Tuesday: 20 minute warm up, 3 miles on track, sprint straights, jog turns, final mile at current 5k race pace, sprinting straights, jogging turns, 20 minute cool down

Wednesday: 30-45 minute run, 4 x 150m stride outs, cooldown, relaxed

Thursday: Thanksgivinging, 50 minute easy run, cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, get out well, and focus on one person at a time, take them strongly, finish well, cool down

Sunday: 85-90 minute long run

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