by Larry EderMonday is the beginning of the week. It is an easy day. Keep it that way. Especially, in this pandemic time, we must be quite careful during this time, to warm up well, cool down well and not push too hard. We will stay with hills two more weeks, and then move into another cycle. Hills can be a secret sauce. They can develop speed, endurance and confidence. Stay safe!
Emil Zatopek, the man who won the 10,000m, 5,000m and Marathon in the 1952 Helsinki Olympics. No one has ever equalled this triple. Adi Dassler made these shoes for Emil. Photo by adidas Communications
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown, easy does it.
2021 RunBlogRun, week # 3, beginning the year’s training, Day 1…
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.
