by Larry EderThis is Friday. An easy day. But, after 14 weeks, your easy days have increased in pace, and you should recovering from the hard days and enjoying the easy days. Keep the stride outs in control, enjoy the speed, but keep it under control!
Go fast on race days!
The Texas Qualifier Women’s 1500m, photo by Kevmofoto.com
Friday: wamup, 30 minute-40 minute easy run, 2-4 strideouts, 150m meters each, and do it a 1600m pace, then, gentle cooldown, stretch, tell some stories, hydrate, stay safe!
2021 RunBlogRun, week # 14, speed development, day 5
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.
