2020 RunBlogRun Track & Field Training Program (update for Coronavirus pandemic), Week 13, Day 5, a long day of fartlek...

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This workout is long and challenging, but, keeps you strong and building endurance. Keep social distancing going, and hydrate!

Riley_Jacob-FH-OTM20.jpgGalen Rupp congratulates Jake Riley and Abdi Abdirahman at finish line! photo by Kevin Morris

Friday, March 27, 2020: Warm up, Fartlek, 60 minutes, 5 minutes at 10k pace, 10 minutes easy, 5 minutes at 8k pace, 10 minutes easy, 5 minutes at 5k pace, 10 minutes easy, 15 minutes moderate pace, then, cooldown

2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 13, day 5

Monday: Holmer Fartlek, warm up, 50 minutes, go out on run in 26 minutes, come back in 24 minutes, gentle coold down

Tuesday: Easy 50 minutes, 6 x 150 m strideouts

Wednesday: Warm up, 60 minute run, with 8-9 hills of 2-3 minutes up, and same amount recovery, cooldown

Thursday: Easy 30 minutes, 6 x 150m strideouts

Friday: Warm up, Fartlek, 60 minutes, 5 minutes at 10k pace, 10 minutes easy, 5 minutes at 8k pace, 10 minutes easy, 5 minutes at 5k pace, 10 minutes easy, 15 minutes moderate pace, then, cooldown

Saturday: Easy 30 minutes, 6 x 150 m strideouts

Sunday: Long runs, 85-90 minutes.

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