As you build to the FL championships, USATF XC Champs, AAU XC Champs, just stay focused, keep the workouts brisk and light, and also stay rested, this week. After 24 weeks of training, you are ready to roll.
Achieving the goal, photo by Photorun.net
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Tuesday, December 10, 2019: 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
Week 24, Fall XC Training week 24, NXN, 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