This is Week 9, of our 2023 Fall Cross Country Training & Racing Program.

This is day 1 of the week, for Monday, October 30, 2023.

Today is a recovery day.

This day was preceded by a long run on Sunday and a big race on Saturday.

Your workout today is warm-up well, 45-55 minutes. Moderate pace, 6x150m stride-outs, cooldown.

Recovery days are a key part of your success.

Recovery days allow you to recover from the stress days.

Enjoy your run!

Happy Birthday to our photo athlete, Sam Prakel!