On easy days, you can keep your pace at one that you can speak at. Keep it relaxed and easy. Respect physical social distancing.
The women’s 3000m, 2020 USATF Indoor Champs, photo by Cortney White
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Monday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 16, day 1
Monday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 50 minute run, go out easy for 26 minutes, come back in 24 minutes, cooldown, (Holmer Fartlek)
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 15 minute cooldown.
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with six hill charges (at 2 minutes), cooldown
Sunday: Long runs, 70-75 minutes