by Larry EderYour workout is an hour run. Halfway find a tough, ten-minute stretch of hills and push it. On the final 20 minutes, keep the pace strong and do a good cooldown. You have earned it.
400m/400m hurdlers like Femke Bol can benefit from cross country, photo by Diamond League AG
Saturday: warm-up, 60 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown
2021 RunBlogRun, week # 7, 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
