2020 RunBlogRun Track & Field Training Program (update for Coronavirus pandemic), Week 13, Day 5, a long day of fartlek…

This workout is long and challenging, but, keeps you strong and building endurance. Keep social distancing going, and hydrate!

Galen Rupp congratulates Jake Riley and Abdi Abdirahman at finish line! photo by Kevin Morris

Friday, March 27, 2020: Warm up, Fartlek, 60 minutes, 5 minutes at 10k pace, 10 minutes easy, 5 minutes at 8k pace, 10 minutes easy, 5 minutes at 5k pace, 10 minutes easy, 15 minutes moderate pace, then, cooldown

2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 13, day 5

Monday: Holmer Fartlek, warm up, 50 minutes, go out on run in 26 minutes, come back in 24 minutes, gentle coold down

Tuesday: Easy 50 minutes, 6 x 150 m strideouts

Wednesday: Warm up, 60 minute run, with 8-9 hills of 2-3 minutes up, and same amount recovery, cooldown

Thursday: Easy 30 minutes, 6 x 150m strideouts

Friday: Warm up, Fartlek, 60 minutes, 5 minutes at 10k pace, 10 minutes easy, 5 minutes at 8k pace, 10 minutes easy, 5 minutes at 5k pace, 10 minutes easy, 15 minutes moderate pace, then, cooldown

Saturday: Easy 30 minutes, 6 x 150 m strideouts

Sunday: Long runs, 85-90 minutes.