by Larry EderThe Saturday hill run is brisk. You can do ten times a minute hilly runs. You can do 3 times 3-minute hill and a two minute hill one time. Keep the pace low.
Yes, 400m runners can (and should run cross country), photo by Getty Images / British Athletics
Saturday: warm-up, 60 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown
2021 RunBlogRun, week # 5, Summer mileage, day 6
Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 55-65 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 40 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.
Friday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 60 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown
Sunday: Long run, 65-75 minutes, at a conversational pace
