by Larry EderBig kicks are exciting. Last night, I watched Jacob Thomson, in a 10,000m, go from 4th to second, and make the Olympic Trials qualifier. His final 300m was all guts, racing like an 800m specialist. His new PB was built on careful pacing, 24 laps and then, a big move! This kind of workout can help you with a 3k or 5k finish, so use it well!
Early track shoe, circa 1924, made by Adi Dassler, photo by adidas communications
Saturday: warm-up (1 mile easy, stretch), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
2021 RunBlogRun, week # 20, speed development, day 6
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
