by Larry Eder
Shamier Little went 49.91 in the 400m on April 10. This weekend she ran 2:04.39 for an 800m PB, photo by kevmofoto.com
Monday is the beginning of our week. Keep it easy today, enjoy the movement and pay attention to how your body feels, the wear on your shoes, and the need for hydration and moderate stretching..
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
2021 RunBlogRun, week # 16, speed development, day 1
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up (1 mile easy, stretch), 12 x 80 seconds, 3k pace, 2 minutes jogging in between
every 80-second run, on a trail, with a 30-minute cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m light cooldown.
Thursday: warm-up (1 mile easy, stretch), 50 minutes Holmer Fartlek, 25 minutes out, 25 minutes back (harder), 4 x 150m stride-outs, cooldown
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm-up (1 mile easy, stretch), 20 x 45 seconds, at 1600m pace, 2-minute jogging, on trails, cooldown.
Sunday: Long run, 50-55 minutes, at a conversational pace
