2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 24, Day 7, the end of the season, the final long run...


The cross country season is done, finito. The FootLocker and USATF Club Champs were yesterday and ended the season. After 26 weeks, the party is over. And you are stronger and faster than ever. We will take you through an easy two weeks to end your season, or a light two weeks to enjoy a couple of indoor races.


The team huddle, photo by PhotoRun.net

I believe it is time to unburden the mortal engine and enjoy a couple of easy weeks.

But first, enjoy a holiday long run!

And thanks again for following us all season!

If you have questions on running, send them to twitter at #AskRunBlogRun !

Week 24, Fall XC Training week 24, FootLocker, USATF weekend, end of season

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

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