by Larry EderThe 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
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
