2020 RunBlogRun Track & Field Training program, Week 18, day two, a good run today....

The idea of a Holmer Fartlek is what we called FSR, a fast strong run. Gently build up the pace, and over the last half, increase the pace each five minutes.

Konstanz Klausterhalfen, 3000m, 2019 Nike Pre Classic, photo by Brian K. Eder / RunBlogRun

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Tuesday, 28 April 2020: warm up, 50 minute run, go out easy for 25.5minutes, come back in 23.5 minutes, cooldown, (Holmer Fartlek)

2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 18, day 2

Monday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Tuesday: warm up, 50 minute run, go out easy for 25.5minutes, come back in 23.5 minutes, cooldown, (Holmer Fartlek)

Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 20 minute cooldown,

Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Saturday: warm up, 45 minute run with eight hill charges (at 2 minutes), cooldown

Sunday: Long runs, 70-75 minutes

Author

Larry Eder

Larry Eder has had a 51-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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