Sundays are for long runs. The Long run allow you to get some endurance work in, and to build focus. I always suggest long runs with friends, as that makes the run go faster. Enjoy the run.
Bethwell Birgen won 3000ms in Boston and Karlsruhe, photo by Mike Deering / The Shoe Addicts
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Sunday, Feb 9, 2020: a modest long run, 60-65 minutes
2020 RunBlogRun Spring Track & Field Training program, Week 6, Day 7
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 4 x 150 m strideouts
Wednesday: 30 min warmup run, 12 x 400m, at 2 mile pace, 100m jog between each, 20 minute cooldown
Thursday: Easy 45 minutes, 4 x 150m strideouts
Friday: Fartlek, 50 minutes, 10 x 2 minutes at 3k pace, 3k easy, cooldown
Saturday: Easy 45 minutes, 4 x 150 m strideouts
Sunday: a modest long run, 60-65 minutes