2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 39, day 5

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Friday is an easy day. Keep it easy.

IMG_1596.jpgJake Wightman, just after the 1000m, photo by Mike Deering / The Shoe Addicts

Friday, 24 September 2020: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 39, day 5

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.

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