This is Monday and it is an easy day. Keep it easy and look at the whole season. Day by Day, one workout by one workout. Just stay focused on the goal, and do what we suggest on a daily basis. Good luck, stay safe.
Bryce Hoppel, Jake Wightman, 1000m, 2020 NB Indoor GP, photo by Mike Deering
Monday, 9 November 2020 : warm-up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 46, day 1
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