The first day of the week is always a challenge. After a weekend of racing, and a long run, your body needs a break. Keep the run easy, as he season comes down to the last two weeks.
FootLocker South regional, photo by Photorun.net
Monday, December 2, 2019: 50 – 60 minute park run, 4 x 150m strideouts
Week 23, Fall XC Training week 23, NXN, FootLocker
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: warm up, 40 minute fartlek, 2 min hard (5k race pace), 2 minute easy, 10 times, 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
