The FootLocker and USATF JOs end the season for high schoolers. Two days out from the last meet of the year, just keep it relaxed and think about how much you have improved over the season, and how much you want to end on a positive note.
Foot Locker Cross Country Championships, 2018, photo by Photorun.net
Thursday, Dec. 12, 2019: warm up, easy jog, 30 minutes.
Week 24, Fall XC Training week 24, FootLocker
Monday: 50 – 60 minute park run, 4 x 150m strideouts
Tuesday: 20 minute warm up, 2 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, easy jog, 30 minutes.
Friday: 30-45 minute minute park run, relaxed, jogging the course
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