This a hill day. Enjoy the trails. Enjoy the hills. Stay aware. Keep the daily runs and daily core training!
The women’s 10,000, 2019 USA Champs, photo by Cortney White
Thursday, Jan. 28, 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 # 3, 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.