Ajee’ Wilson opened the season with a big win, photo by kevmofoto.com
Tuesday is about 80 second fartlek runs, keeping you limber and fast on varied terrains. It’s also healthy for your feet to vary the surfaces.
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.
2021 RunBlogRun, week # 14, speed development, day 2
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.