2020 RunBlogRun Spring Track & Field Training program, Week 3, Day 5...Friday is fartlek..

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This is a tough workout. Five minutes at 5k race pace, then, an easy run, and repeat.

These tough segments will help you race from 800m to 5000m.

2012-03-11 14.25.51.pngBernard Lagat takes 2012 Istanbul 3000m! photo by PhotoRun.net

Focus.

Friday, January 17, 2020 : Fartlek, 50 minutes, 5 minutes at 5k race pace, 5 minutes easy, five times, cooldown

2020 RunBlogRun Spring Track & Field Training program, Week 3, Day 5

Monday: Hilly run, 45 minutes, include six uphill runs of 2 minutes each, cooldown

Tuesday: Easy 45 minutes, 4 x 150 m strideouts

Wednesday: 30 min warmup run, 12 x 200m, at 2 mile pace, 200m jog, 20 minute cooldown

Thursday: Easy 45 minutes, 4 x 150 m strideouts

Friday: Fartlek, 50 minutes, 5 minutes at 5k race pace, 5 minutes easy, five times, cooldown

Saturday: Easy 45 minutes, 4 x 150 m strideouts

Sunday: 55-60 minute run with friends

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