The Friday speed play is getting you fit. Each week, you should feel a bit more fluid and a bit faster on your feet. Follow the workout closely.
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Friday, March 6, 2020: 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.
2020 RunBlogRun Spring Track & Field Training program, Week 10, Day 5
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
Sunday: Long runs, 75-80 minutes.