Hills are the secret sauce this time in the season. You will get quicker, stronger and more fit, so you will race better. Stay safe.
Emil Zatopek spikes, note, Adi Dassler did not show adidas stripes on shoes, (1950), did not want to offend the Czech government, photo by adidas Communications
Tuesday, Jan 19, 2021: warm up (1 mile easy, stretech), Hill day #1 , 35 minutes run, includes 4 hills, 200m, go up hard, jog down, light cooldown.
2021 RunBlogRun, week # 2, beginning the year’s training, Day 2…
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.