2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 24, Day 6, the big Day...

Today is the big day, the FootLocker National Championships. This event is the oldest high school XC championships, and it gives us a great idea of who the top XC athlete in US is. I love the course, the history and how the event is set up.

The 2018 FL Championships, photo by PhotoRun.net

2024 Fall Cross Country Training & Racing Program, November 20, 2024, Week 10, Day 3, Wednesday is an easy day!

2024 Fall Cross Country Training & Racing Program, November 19, 2024, Week 10, Day 2, Tuesday is a busy day!

2024 Fall Cross Country Training & Racing Program, November 18, 2024, Week 10, Day 1, Monday is an easy day, one workout at a time.

Saturday, December 14, 2019: warm up, 5k race, get out well, and focus on one person at a time, take them strongly, finish well, cool down

Week 24, Fall XC Training week 24, NXN, FootLocker

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

Tuesday: 20 minute warm up, 2 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, easy jog, 30 minutes.

Friday: 30-45 minute minute park run, relaxed, jogging the course

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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