After a track day, it is really important that you keep it under control. Keep the run modest and talk the whole way. Focus on the stride outs, but keep them light. Cooldown well.
Elle Purrer, 2020 Millrose by Cortney White
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Thursday, March 5, 2020: Easy 50 minutes, 6 x 150m strideouts
2020 RunBlogRun Spring Track & Field Training program, Week 10, Day 4
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 200m, Mile pace, 100m jog between each, 2 x 400m, 200m 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