2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 38, day 7

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Long runs give meaning to Sunday workouts. Long runs are the special sauce, the verde sauce that makes that breakfast burrito truly supreme. Enjoy the long run. Embrace the quiet and solitude on the trails, roads or the loop you have designated. Stay safe.

DSC02081.jpgShelby Houlihan, Karissa Schweizer, photo by Cortney White

Sunday, 21 September 2020: Long run, 75-90 minutes

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 38, 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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