2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 21, day 7

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In my long runs, in my long walks, there is a time when I am just enjoying the sites, and staying in the present, feeling my breathing, listening to the birds and, it is then, that I realize that I am lucky to be experiencing all of those wonderful views, sounds, and smells. Enjoy the run today, stay in the moment. Stay safe.

775199425AB00070_24th_Europ.JPGLaura Muir takes the 1,500m, Berlin 2018, photo by Getty Images / European Athletics

Sunday, 23 May 2020: Long runs, 70-75 minutes

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 21, day 7

Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Tuesday: 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 for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,

Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Thursday: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown

Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Saturday: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.

Sunday: Long runs, 70-75 minutes

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