2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 47, day 1

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Monday is an easy day, keep it that way. A time fo keep it easy and a time to work hard. Please stay safe.

IMG_0126.jpgSifan Hassan, photo by Brian K. Eder / runblogrun

Monday, 16 November 2020: warm-up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Sunday, 15 November 2020: Long run, 75-90 minutes

2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 47, 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

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