2021 RunBlogRun, week # 11, speed development, day 7

3 weeks ago
10 Views

1309232942.jpg

2021 Muller British Olympic Trials, photo by Getty Images

Long runs are really good for you. They build your capillaries, make your circulation much more efficient and help you recover from workouts easier.

Sunday: Long run, 50-55 minutes, at a conversational pace.

2021 RunBlogRun, week # 11, speed development, day 7

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

Tuesday: warm-up (1 mile easy, stretch), 12 x 80 seconds, 3k pace, 2 minutes jogging in between

every 80-second run, on a trail, with a 30-minute cooldown.

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

Thursday: warm-up (1 mile easy, stretch), 50 minutes Holmer Fartlek, 25 minutes out, 25 minutes back (harder), 4 x 150m

stride-outs, cooldown

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

Saturday: warm-up (1 mile easy, stretch), 20 x 45 seconds, at 1600m pace, 2-minute jogging, on trails, cooldown.

Sunday: Long run, 50-55 minutes, at a conversational pace.

Let’s block ads! (Why?)

RunBlogRun

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Translate »