Friday started the fourth and final phase of my training cycle targeting the Atlanta Track Club’s (ATC) Grand Prix Cross Country (XC) 5k.

Phase Three

Phase three mostly went to plan. We had some rain that kept me off of the Legacy Park trail, but that’s the only thing that wasn’t quite what I intended.

Phase Four

Phase four is four weeks and ends with the target race. My primary workouts are Threshold (T) workouts with secondary Hard (H) workouts on the trail.

The Winship 5k is the Saturday before the race. I plan to run the race, but do my taper week workout during it.

October starts Biketober. I intend to do a little cycling ramp up leading up to the taper so that I can taper the cycling and still participate in the challenge but also peak for my race.

1. Week 1
   1. Friday: 30 min Easy (E) + 8 Strides (ST)
   2. Saturday: 60 min E
   3. Monday: 10 min E + 2mi T + 10 min E
   4. Tuesday: 30 min E + 8 ST
   5. Wednesday: 10 min E + 2 x 4 min H with 3 min jog recoveries + 10 min E
   6. Thursday: 30 min E + 6 ST
2. Week 2
   1. Friday: 30 min E + 8 ST
   2. Saturday: 60 min E
   3. Monday: 10 min E + 3 x 5 min T with 1 min rests + 10 min E
   4. Tuesday: 30 min E + 8 ST
   5. Wednesday: 10 min E + 3 x 3 min H with 2 min jog recoveries + 10 min E
   6. Thursday: 30 min E + 6 ST
3. Week 3
   1. Friday: 30 min E + 8 ST
   2. Saturday: 60 min E
   3. Monday: 10 min E + 2mi T + 10 min E
   4. Tuesday: 30 min E + 8 ST
   5. Wednesday: 10 min E + 5 x 2 min H with 1 min jog recoveries + 10 min E
   6. Thursday: 30 min E + 6 ST
4. Week 4 (taper)
   1. Friday: 30 min E
   2. Saturday (Winship 5k workout): 10 min E + 0.5mi T + 2 min rest + 2 x 200m Repetition with 200m jog recoveries + 10 min E
   3. Sunday: 15 min E + 8 ST
   4. Monday: OFF
   5. Tuesday: 15 min E + 8 ST
   6. Wednesday: Race day