2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 33, day 4

Today is a Thursday. A tough hill day, that will wear you out. Just hydrate and stay safe.

Thursday, August 13, 2020: warm up, 60 minute hilly run, include a long 10 minute hilly grind, 10 minute easy, and 5×3 minute hilly charge, 3 minutes easy, cooldown.

Eilidh Doyle-Passing the Baton, A Documentary Film Edited and Filmed by Urbane Media for Scottish Athletics

Magnifiscent Monaco! Bol 51.95 WL, Wanyonyi 1:41.44 WL, Lyles defeated Tebogo

Meeting International d’Athlétisme Herculis EBS Stade Louis II, Monaco (MON), 11 July 2025

Women’s 1,500m, London 2017, photo by Getty / World Athletics

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 33, day 4

Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Tuesday: 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 for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,

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

Thursday: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown

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

Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.

Sunday: Long runs, 70-75 minutes

Author

Larry Eder
Larry Eder has had a 52-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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