When we say easy, we mean easy. In college, I cut my easy days to one run, 30-45 minutes, 2 days a week, during the high season, and the changes were immediate. Faster fast sessions, and better racing. Keep the pace today pedestrian. And then, go watch the world championshps.
Friday, Sept 27, 2019: 30-45 minute minute park run, relaxed
Week 13, Summer mileage, Training week 13,the Fall season is here!
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 300m faster than one before, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown
Sunday: 85-90 minute long run