This is a good run, go out at good pace and push it a bit on the way back, and see how you can handle it. Do not over do it and make sure that you are cooled down well.
The women’s 3000m race, 2020 USATF Indoors, photo by Cortney White
Tuesday: warm up, 50 minute run, go out easy for 26 minutes, come back in 24 minutes, cooldown, (Holmer Fartlek)
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 16, day 2
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