by Larry EderMonday is a light day. Keep it that way. Enjoy the run, stretch well and notice any areas still sore from Long run on Sunday. Keep the stride outs light and quick. Cool down.
2018 Birmingham WC, 3000m, women, photo by Mike Deering / The Shoe Addicts
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
2021 RunBlogRun, week # 19, 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), 6 x 90 seconds, 3k pace, 2 minutes jogging in between
every 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), 8 x 45 seconds, 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), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
Sunday: Long run, 50-55 minutes, at a conversational pace
