2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 40, day 2

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This is Tuesday. Tuesday is tempo day. It is a tough day.

Drake2018 12.jpgClayton Murphy, photo by Mike Deering / The Shoe Addicts

Tuesday, 28 September 2020: 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

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 40, day 2

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, 30 minute hilly run, 6 x 200m hill, job 200 btw each hill, cool down

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

Saturday: warm up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minute cool down

Sunday: Long run, 75-90 minutes

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