2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 46, day 5

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We live in a strange time and place. In the time of the coronavirus and in the time when many in this country do not believe that democracy can be achieved, and that we might want to look to someone who has all the answers. No one has all the answers.

Something you can control is working out. Today is an easy day. Savor it. Smell the air. Take in the scenery. Stay safe.

DSC02081.jpgA 5000m in Oregon, photo by Cortney Ware

Friday, 13 November 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 46, 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, 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

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