Monday is the hill day. Focus on going up, and jog down. The hill work is the secret sauce. This is a big day in the week.
I love John Walker. He, Rod Dixon, Dick Quax, Lorrraine Moller were the athletes who influenced me from New Zealand. I adopted the Walker and Dixon two focuses a year (broke up into 26 weeks twice a year), and my running took off. Walker, Dixon, Quax used hills all of the year. One week, while building up for his 15-20 mile races a year, John Walker lead a marathon, running 5 minute pace for 22 miles, before jogging off into the sunset.
Monday, Feb 3, 2020: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, jog down the hills, easy, cooldown
2020 RunBlogRun Spring Track & Field Training program, Week 6, Day 1
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