Tuesday is tempo. Keep it as scheduled. Stay safe.
Jemme Reekie, photo by Getty Images / British Athletics
Tuesday, 15 Dec 2020: 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
2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 51, day 2
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, 8 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, or 10 x 1 minute, 10k pace, 30 minutes cool down
Sunday: Long run, 75-90 minutes
Author
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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