This is the Wendesday workout. A hill workout, with extra recovery time.
The men’s 3000m, photo by Cortney White
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Wednesday, March 18, 2020: Warm up, 60 minute run, with 8 hills of 2-3 minutes up, and same amount recovery (3 minutes), cooldown
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 12, day 3
Monday: Holmer Fartlek, warm up, 50 minutes, go out on run in 26 minutes, come back in 24 minutes, gentle coold down
Tuesday: Easy 50 minutes, 6 x 150 m strideouts
Wednesday: Warm up, 60 minute run, with 8 hills of 2-3 minutes up, and same amount recovery, cooldown
Thursday: Easy 30 minutes, 6 x 150m strideouts
Friday: Warm up, Fartlek, 60 minutes, 5 minutes at 10k pace, 10 minutes easy, 5 minutes at 8k pace, 10 minutes easy, 5 minutes at 5k pace, 10 minutes easy, 15 minutes moderate pace, then, cooldown
Saturday: Easy 30 minutes, 6 x 150 m strideouts
Sunday: Long runs, 75-80 minutes.