2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 23, Day 6, the big day, NXN, West regional...

With less than two weeks to go until Xc ends in US high schools, the NXN champs and West FL regionals happen today! Good luck to all. Focus on giving your best each moment, and live in and race in the moment!

Glorious mud, photo by Photorun.net

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2024 Fall Cross Country Training & Racing Program, November 15, 2024, Week 9, Day 5, Friday is an easy day!

Saturday, Dec. 7, 2019: warm up, 5k race, get out well, and focus on one person at a time, take them strongly, finish well, cool down

Week 23, Fall XC Training week 23, NXN, FootLocker

Monday: 50 – 60 minute park run, 4 x 150m strideouts

Tuesday: 20 minute warm up, 3 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, 40 minute fartlek, 2 min hard (5k race pace), 2 minute easy, 10 times, cooldown

Friday: 30-45 minute minute park run, relaxed

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

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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