by Larry EderThe long run is a Sunday event. Keep it relaxed and stay socially distanced. Stay safe. A good level of fitness is key to good health in a pandemic, plus social distancing.
Women’s 10,000m, 2019 USATF Outdoors, photo by Cortney White
Sunday, 21 June 2020: Long runs, 70-75 minutes
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 25, day 7
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: 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 for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.
Sunday: Long runs, 70-75 minutes
