2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 36, day 7

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The long run is a Sunday event. It helps end and begin the week. It was also a great time to work through a major college thesis. In university, I did most papers main thoughts during my long runs. Have you tried it?

1270685981.jpgJesse Judd, 5000m champ and 2nd in 1,500m, photo by British Athletics

Sunday, 6 September 2020: Long run, 75-90 minutes.

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 36, day 7

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, 4x300m cutdowns, 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 5x3 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, steady state, cooldown, or,

20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.

Sunday: Long run, 75-90 minutes.

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