2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 46, day 7

3 weeks ago
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Long runs are done, in this plan, on Sundays. Long runs are key to your development. Keep it at conversation pace.

Stay safe and healthy.

DSC01783.jpgMo Ahmed, Lopez Lomong, 5000m, photo by Cortney Ware

Sunday, 15 November 2020: Long run, 75-90 minutes

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, 4x300m cutdowns, cooldown

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

Thursday: warm-up, 30-minute hilly run, 6 x 200m hill, jog 200 btw each hill, cool down

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

Saturday: warm-up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minutes cool down

Sunday: Long run, 75-90 minutes

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