2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 30, day 6

This is a tough Fartlek workout, so take it one section at a time.

In the midst of a tough workout, I would sometimes think about going to a new event. When I finally ran my 10,000m PB, my last lap was my best 400m ever. I had been practicing going quick at the last segment in an interval workout. And, when I needed a quick last lap, I was able to call upon it.

Try it.

Glasgow DL, 2014, Glasgow, Scotland, photo by Stuart Weir

Saturday, 25 July 2020: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 30, day 6

Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,

Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Thursday: wam up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown

Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.

Sunday: Long runs, 70-75 minutes