This is Tuesday. We are going to add some tough mile repeats to the schedule. Find a mile on grass or trail. The goal is to get fit, get used to challenging footing, and run hills. The miles should take six minutes to nine minutes. I recall my coach finding a hilly mile so bad that we could not break 8:30 on it, when we could average 5:20 pace for 5k.
Hills are the secret sauce of our summer and fall training. They help build your racing fitness. They build endurance and they give you confidence. If you can handle the big hills, you can handle just about anything.
Tuesday, July 16, 2019: 20 minute warm up run, 3 times hilly mile, 5 minute jog between each, 20 minute cooldown
Week 1, Summer mileage, week 3, time to get focused
Monday: 55 minute park run
Tuesday: 20 minute warm up run, 3 times hilly mile, 5 minute jog between each, 20 minute cooldown
Wednesday: 45 minute run, relaxed
Thursday: 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 minutes easy before and after, keep it good effort
Friday: 45 minute park run, relaxed
Saturday: 50 minute easy run
Sunday: 65-70 minute long run