2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 18, Day 1, Monday is an easy day,

The day after a long run, one must keep it easy. The run on Monday is about getting out, moving and keeping it relaxed. The body takes on challenges, but one must respect the body too. Easy days allow us to rebuild.

Valary Aiyabei en route to 2:19.10, 27 October 2019, Mainova Frankfurt Marathon, photo by Mainova Frankfurt Marathon

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Monday, 28 October 2019, Easy Day: 55 – 60 minute park run

Week 18, Fall XC Training week 18, a time to really race

Monday: 55 – 60 minute park run

Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

Sunday: 85-90 minute long run

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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