2021 RunBlogRun, week # 11, speed development, day 5

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Friday is easy. Keep it easy!

Sisson_Emily-1b-GRR21 1.jpg

Emily Sisson, 2021 Gate River Run 15k, photo by Kevmofoto

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

2021 RunBlogRun, week # 11, speed development, day 5

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

Tuesday: warm-up (1 mile easy, stretch), 12 x 80 seconds, 3k pace, 2 minutes jogging in between

every 80-second run, on a trail, with a 30-minute cooldown.

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

Thursday: warm-up (1 mile easy, stretch), 50 minutes Holmer Fartlek, 25 minutes out, 25 minutes back (harder), 4 x 150m

stride-outs, cooldown

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

Saturday: warm-up (1 mile easy, stretch), 20 x 45 seconds, at 1600m pace, 2-minute jogging, on trails, cooldown.

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

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