Easy days can make your season. In college, I had a winter training block that was, well, good for me. Yet, my early racing that year, I crashed and burned. I then changed up my schedule. My easy days were one run, and no more than 30 minutes. My hard days were short and fast. I took a nap, did 8 hours sleep, plus I stretched each day.
Two weeks later, I began settirng PBs, from 1 mile to 10,000m. I did this for six weeks of racing.
The key was the easy days, so keep them easy!
The feeling of success is learned in daily workouts, photo by Kevin Morris rr
Wednesday, October 9, 2019: 30-45 minute run, relaxed
Week 15, Summer mileage, Training week 15,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 200m 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
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