2020 RunBlogRun Spring Track & Field Training program, Week 4, Day 5...a fartlek on Friday

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Todays workout is about fartlek, some speed play. This workout can be as hard or as easy as you need. Keep it at a good effort.

rrCOL_5693.jpgWorknesh Degefa won Boston last April, took 2nd in Dubai last January, now wins Dubai for the 2nd time! photo: Colombo

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

2020 RunBlogRun Spring Track & Field Training program, Week 4, Day 5

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 150m 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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