2021 RunBlogRun, week # 19, speed development, day 1

Monday 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

GRAND SLAM TRACK™ Announces Kingston, Jamaica as Host City of Inaugural 2025 Slam Event

What happened to Michael Norman?

Arshad Nadeem’s story could signal the start of a brave new era for athletics in Pakistan

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

Author

Larry Eder
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."
View all posts