On Thursday, we run hills. Hills can be used, in a variety of ways, to build endurance, develop speed and build a final kick.
Joshua Cheptegai on way to 10,000m world record, photo by Dan Vernon Photography
Thursday, 15 October 2020: warm-up, 30-minute hilly run, 6 x 200m hill, jog 200 btw each hill, cool down
2020 RunBlogRun Track & Field Training program, in the time of the coronavirus, Week 42, day 4
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