2021 RunBlogRun, week # 13, speed development, day 3

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Wednesday is an easy day. Keep the 30 minute run light, and stretch out over the stride outs. Stretch slowly before and after, and if you find something sore, let your coach and or trainer know.

IMG_5479.jpgSound running, Dec. 2020, 5000m, photo by Sound running

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

2021 RunBlogRun, week # 13, speed development, day 3

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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