2021 RunBlogRun, week # 2, beginning the year's training, Day 6...

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The Swedes gave us Fartlek, aka "speed play". The coach, Holmer, came up with this concept to use the wood paths and trails in Sweden to build athletes into a high racing shape level. Enjoy the day!

zatopek.jpgAdi Dassler made this shoe for Emil Zatopek. Notice absence of stripes, so as not to upset the then Communist regime in the Czech republic, photo by adidas Communications

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.

2021 RunBlogRun, week # 2, beginning the year's training, Day 6...

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.

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