2021 RunBlogRun, week # 15, speed development, day 3

| 0 Comments

Wednesday is after a good Tuesday. You will be tired, you will be a tight, so stretch well, keep the run easy. Enjoy the stride outs, keep them crisp. Cool down well.

Centrowitz_Matthew-R-Miramar21.jpg

Matthew Centrowitz, Miramar Invitational, April 10, 2021, photo by Kevmofoto.com

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

2021 RunBlogRun, week # 15, 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.

Leave a comment

Wake up to RunBlogRun's news in your inbox. Sign up for our newsletter and we'll keep you informed about the Sport you love.

Subscribe to RunBlogRun's Global News Feed

* indicates required