The idea of an easy day is rather foreign to many Americans of my geneation. We had been told that if 40 miles was good, 100 miles was better. I hit 100 miles a week as a 16 year old, but never went near it again until a senior in college. In college, I tried a season where I cut my mileage to 40-50 a week, did only 30 minute runs on easy days and was shocked when I set PBs starting at 2 miles and up to an hour run. In one 12k race, I set PBs at 4 miles, 5 miles, 6 miles, 10k and 12k. Easy days made sense.
Joshua Cheptegai and Jacob Kiplimo, photo by Dan Vernon / World Athletics
Wednesday, 28 October 2020 warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 44, day 3
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, jog 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 minutes cool down
Sunday: Long run, 75-90 minutes
