by Larry Eder
Geoffrey Kamworor taking NYC, photo by Photorun
The winner of the 2019 NYC marathon is a 3 time World XC champion. The man who has gone sub 2 hours was a fine XC athlete. The nine time winner of NYCM, the late Grete Waitz, was a XC World Champion. XC is the key to future success.
Monday, November 4, 2019: 50 – 60 minute park run, 4 x 150m strideouts
Week 19, Fall XC Training week 19, a time to really race
Monday: 50 – 60 minute park run, 4 x 150m strideouts
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 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
