2021 RunBlogRun, week # 2, beginning the year's training, Day 4...

This is Hill day #2. Hills build us many ways. The key is to stay consistent, and to take the easy days easy and hard days hard. Stay aware.

Cross country running in Kenya, photo by Justin Lagat / Kenyan athlete

KIPLIMO, CHEBET WIN SENIOR TITLES AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

2023 USATF INDOOR CHAMPIONSHIPS AND WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS BATHURST23 PRESENTED THIS WEEK ACROSS NBC AND PEACOCK

A look at Kenya’s team to World Cross Country Championships in Bathurst, Australia

Thursday, Jan. 21, 2021: warm up (1 mile easy, stretech), Hill day #2 , 35 minutes run, on trails, includes two long hills (3-5 minutes), cooldown.

2021 RunBlogRun, week # 2, beginning the year’s training, Day 4…

Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.

Tuesday: warm up (1 mile easy, stretech), Hill day #1 , 35 minutes run, includes 4 hills, 200m, go up hard, jog down, light cooldown.

Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.

Thursday: warm up (1 mile easy, stretech), Hill day #2 , 35 minutes run, on trails, includes two long hills (3-5 minutes), cooldown.

Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.

Saturday: warm up (1 mile easy, stretech), Hill day #3, hill Fartlek, 30 minutes, 3 times 5 minutes, 5 k pace, 5 minutes easy, cooldown.

Sunday: Long run, 50-55 minutes, at conversational pace.

Larry Eder

Larry Eder has had a 50-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Theme song: Greg Allman, " I'm no Angel."

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