2021 RunBlogRun, week # 1, beginning the year's training, Day 4...

This is a hill day. We use hills to get you back into shape, and it builds you gradually. Always hydrate, stretch, and stay safe!

Ed Cheserek takes the 10,000m, Sunset Tour, August 2020, photo by Sound running

Ed Cheserek is a Kenyan athlete who has done most high school and college competitions in the U.S. An NCAA champion at cross country, indoor

track and outdoor track, Ed is developing his skills racing 1 mile to 10,000m! Ed has a great sense of humor and loves to compete.

Thursday: warm up (1 mile easy, stretech), Hill day #2 , 35 minutes run, on trails, includes two long hills (3-5 minutes), cooldown.

2021 RunBlogRun, week # 1, beginning the year’s training, Day 4…

Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.

Tuesday: warm up (1 mile easy, stretech), Hill day #1 , 35 minutes run, includes 4 hills, 200m, go up hard, jog down, light cooldown.

Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.

Thursday: warm up (1 mile easy, stretech), Hill day #2 , 35 minutes run, on trails, includes two long hills (3-5 minutes), cooldown.

Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.

Saturday: warm up (1 mile easy, stretech), Hill day #3, hill Fartlek, 30 minutes, 3 times 5 minutes, 5 k pace, 5 minutes easy, cooldown.

Sunday: Long run, 50-55 minutes, at 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."
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