Mondays are easy days, and they need to be held that way.
Consider the weekly workouts and races. Consider your shoes. Consider the upcoming races.
Sifan Hassan takes the 1,500m, photo by PhotoRun.net
Monday, October 21, 2019: 55 – 60 minute park runr
Week 17, Summer mileage, Training week 16, time to focus on the racing
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 150m, strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 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 8 x 150m strideouts, cooldown
Sunday: 85-90 minute long run
Leave a Reply