I used this workout to see how tough I was. I did it on a baseball Diamond, and sometimes a soccer pitch. Ealy in the season, this workout was a good one. Enjoy.
Donn Cabral, Craig Engels, 5000m, photo by Kevmofoto
Saturday: warm-up (1 mile easy, stretch), 20 x 45 seconds, at 1600m pace, 2-minute jogging, on trails, cooldown.
2021 RunBlogRun, week # 8, beginning speed development, day 6
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.