by Larry EderThe Tuesday run is about handling increases and decreases in speed. Cross country is about changing paces, changing footing and handling the challenges of nature. This workout changes things up and gets your body responding.
FootLocker South, photo by Photorun.net
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
