2021 RunBlogRun, week # 5, two more weeks in the hills, Day 7…

3 weeks ago
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The long run is a weekly workout that distance and middle distance runners share in common. 60 to 90 minutes, once a week.

IMG_4327.jpgElle Purrier, photo via NBC TV photo by Kathy Camara

Sunday, Feb 14, 2021: Long run, 50-55 minutes, at conversational pace.

2021 RunBlogRun, week # 5, two more weeks in the hills, Day 7…

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.

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