2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 5

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This is Friday, an easy day. Enjoy the day, enjoy the runs, enjoy the movement.

Movement is key to living.

B.O.A-2019-CHICAGO-MARATHON-002-150x150.jpgThe Bank of America Chicago marathon, the start, photo courtesy of Bank of America Chicago Marathon

Friday: Advanced athletes, take light AM 30 minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 5

Monday: AM for advanced: 30-minute run

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown

Wednesday: AM for advanced: 30-minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to flat surface, 6 x 200m, 20 minute cooldown

Friday: Advanced athletes, take light AM 30 minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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