byLarry EderHill work is key to your success. The ability to change gears, to handle a tough pace, to stay focused all get developed when you do a proper hill workout.
Kibiwott Kandie, winner of RAK, photo by COLUMBO
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
2020 RunBlogRun Spring Track & Field Training program, Week 9, Day 1
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 400m, Mile pace, 200m 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 3 minutes at 2k pace, 3 minutes easy, 1 x 1 minute, 1k pace, 1 minute easy,1 minute easy, gentle cool down
Saturday: Easy 50 minutes, 6 x 150 m strideouts
Sunday: a modest long run, 70-75 minutes
