Yep, it is a long workout today. I know, you will be annoyed with me, but, in 21 days, you will be astounded at your final kick, and how you took the early pace. The idea is to beat you up a bit, and then, take some more shots at you. You need to embrace the pain, knowing that you body is asking, “Can you take it?”.
Do the hard days with friends, photo by NAZ Elite
You can, or I would not have given it to you. Take one piece at a time, and jog when I say jog. Work when I say work.
Breathe in, breathe out. You are alive.
Thursday, Sept. 19, 2019: 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
Week 12, Summer mileage, Training week 12, building racing fitness
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, 6 x 300m, 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
Leave a Reply