This is Friday, December 15, 2023.

This is Week one, Day 5 of the first Recovery week.

After 24 weeks of Cross Country, it is time for you to take a break.

When I ran in college, I had observed that the New Zealand athletes that I totally admired,

and Ron Daws, a 1968 Olympian who was a Lydiard acolyte, broke the year up into two 26-week

periods. Two weeks of recovery, 10 weeks of build-up, 4 weeks of hills, 6 weeks of track work, and 4 weeks of racing.

When I began this program, i was shocked at how quick I began to improve. Now, understand I raced almost all year,

25-35 times a year. Many of those races were to just keep me moving.

Your workout today is either bike for 30 minutes, walk for 45 minutes, or run for 30 minutes. And cooldown.