Tuesday is a relaxed day, and keep it that way. M,W, and Friday are your tough days.
The Men’s 3000m, 2020 NYRR Millrose, photo by Cortney White
Tuesday, Feb. 18, 2020: Easy 45 minutes, 6 x 150 m strideouts
2020 RunBlogRun Spring Track & Field Training program, Week 8, Day 2
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 50 minutes, 6 x 150 m strideouts
Wednesday: 30 min warmup run, 16 x 300m, Mile pace, 100m jog between each, 4 x 200m, Mile pace, 100m jog between each, 20 minute cooldown
Thursday: Easy 50 minutes, 6 x 150m strideouts
Friday: Fartlek, 50 minutes, 8 x 2 minutes at 2k pace, 3 minutes easy, 1 x 4 minutes, 3k pace, 4 minutes easy, 1 x 1 minute at 800m pace, 1 minute easy, gentle cool down
Saturday: Easy 50 minutes, 6 x 150 m strideouts
Sunday: a modest long run, 70-75 minutes