2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 31, day 4

Today is Thursday. It is a hilly day. Take it one section at a time.

Hills make you tough, and keep you tough. Stay healthy.

The grind in the 10,000m, 2018 Des Moines, photo by Mike Deeing / The Shoe Addicts

Thursday, 30 July 2020: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 31, day 4

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, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown

Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.

Sunday: Long runs, 70-75 minutes