The long runs are getting longer, and the pace is faster, but, you are feeling it is easier. You are getting fit. That is key. It makes huge sense. The body is adapting to the challenges you have given over 12 weeks. Nicely done.
Kellyn Taylor, photo by NAZ Elite
Sunday, September 23, 2019: 85-90 minute long run
Week 12, Summer mileage, Training week 12, building racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 6 x 300m, cut downs, with each 300m faster than one before, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown
Sunday: 85-90 minute long run