Friday 9 October 2026 is set as an easy day for the autumn cross-country season, presented as the final day of Week 5. The aim is to keep the session simple while sticking to the framework announced for training, in order to support the progress built during the more intense days.
For this easy day, the programme calls for running between 45 and 60 minutes, then finishing with six accelerations of 150 metres (stride-outs). The session should then continue with stretches carried out slowly and patiently, following the day’s instructions.
Finally, the day is linked to hydration advice: the focus is on drinking water, with a recommendation of 8 to 12 glasses of 8 to 12 oz per day, to carry a bottle, and to manage caffeine intake as well as sweetened carbonated drinks. The author also advises against sports energy drinks and not combining them with alcohol.
