2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 47, day 3

2 weeks ago
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Wednesday is an easy day. Besides your run, why don’t you add some weight work? We will give you some suggestions in coming days.

https___www.runnerspace.com_finishonempty2019.jpg2019 NXN poster

Wednesday, November 17, 2020: warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 47, day 3

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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