2020 RunBlogRun Spring Track & Field Training program, Week 4, Day 1...on Monday, focus on the hills,

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Monday is all about the hills. Work them hard. Limit them to 6-8 times up a 2 minute hill. Jog down.

Keep it focused. Think about the big races in April and May!

IMG_2691.jpgAlways do the tough stuff with a training partner, photo by Ben Rosario/ HOKA ONE ONE NAZ

Monday: Hilly run, 45 minutes, include 8 uphill runs of 2 minutes each, cooldown

2020 RunBlogRun Spring Track & Field Training program, Week 4, Day 1

Monday: Hilly run, 45 minutes, include 8 uphill runs of 2 minutes each, cooldown

Tuesday: Easy 45 minutes, 4 x 150 m strideouts

Wednesday: 30 min warmup run, 12 x 300m, at 2 mile pace, 100m jog between each, 20 minute cooldown

Thursday: Easy 45 minutes, 4 x 150 m strideouts

Friday: Fartlek, 50 minutes, 4 minutes at 5k race pace, 4 minutes easy, 6 times, cooldown

Saturday: Easy 45 minutes, 4 x 150 m strideouts

Sunday: 60-65 minute run with friends

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