by Larry EderWorkout or race. If you race, get in a 30 minute run plus 4x150m stride outs afterwards. In race one of season, just get through it, get used to racing again. The first few can be challenging.
Gesa Felicitas Krause, photo by European Athletics
Saturday: warm-up, 5 x 1000m, 5k pace, 3 minute break between 1000ms, 30 minute run, moderate pace,
4x150m strideouts, then, cooldown.
2021 RunBlogRun, week # 15, Summer mileage, day 6
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 5x 3 minutes, 5k race pace, 4-minute jog in between intervals, on XC course, or park, cooldown.
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to track, 6 x 200m, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 5 x 1000m, 5k pace, 3 minute break between 1000ms, 30 minute run, moderate pace,
4x150m strideouts, then, cooldown.
Sunday: Long run, 75-90 minutes, at a conversational pace
