2021 RunBlogRun, week # 16, speed development, day 6

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This Saturday workout is a good challenge. Stay focused on one surge at a time, and remember to warm up and cool down.

Ferlic_Mason-FV-Texas21w.jpg

Mason Ferlic took the 5000m, Texas Qualifier, photo by Kevmofoto.com

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

2021 RunBlogRun, week # 16, 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

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