by Larry EderMonday is an easy day, keep it that way. A time fo keep it easy and a time to work hard. Please stay safe.
Sifan Hassan, photo by Brian K. Eder / runblogrun
Monday, 16 November 2020: warm-up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Sunday, 15 November 2020: Long run, 75-90 minutes
2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 47, day 1
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, 4x300m cutdowns, cooldown
Wednesday: warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm-up, 30-minute hilly run, 6 x 200m hill, jog 200 btw each hill, cool down
Friday: warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm-up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minutes cool down
Sunday: Long run, 75-90 minutes
