by Larry EderThis is Saturday. Enjoy the feeling of going fast in the hills, and make sure your final charge, the 5k paced five minute run, and make sure the cooldown.
Women’s 3000m, 2018 Muller Birmingham DL, photo by Getty Images / British Athletics
Saturday: warm up, 45 minute run with eight hill charges (at 2 minutes), one five minute run, at 5k pace, 5 minutes easy (done after hills), plus cooldown.
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 20, day 6
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 40 minute run, go out easy for 22.5minutes, come back in 18-19 minutes, cooldown, (Holmer Fartlek)
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 20 minute cooldown,
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with eight hill charges (at 2 minutes), one five minute run, at 5k pace, 5 minutes easy (done after hills)
Sunday: Long runs, 70-75 minutes
