This is the first track workout of the season, it will be brisk, but the pace should not be painful. Do the workout in flats and keep the jog easy.
WXC 2019, photo by Getty for IAAF
Wednesday: 30 min warmup run, 12 x 200m, at 2 mile pace, 200m jog, 20 minute cooldown
2020 RunBlogRun Spring Track & Field Training program, Week 3, Day 2
Monday: Hilly run, 45 minutes, include six uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 4 x 150 m strideouts
Wednesday: 30 min warmup run, 12 x 200m, at 2 mile pace, 200m jog, 20 minute cooldown
Thursday: Easy 45 minutes, 4 x 150 m strideouts
Friday: Fartlek, 50 minutes, 5 minutes at 5k race pace, 5 minutes easy, five times, cooldown
Saturday: Easy 45 minutes, 4 x 150 m strideouts
Sunday: 55-60 minute run with friends