2021 RunBlogRun, week # 17, speed development, day 2

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Tuesday is a changeup. Six times 90 seconds on varied footing at 3k pace. This will challenge you.

Ferlic_Mason-5-USATFgp21w.jpg

Mason Ferlic, steeplechase, USATF Grand Prix, photo by Kevmofoto.com

Tuesday: warm-up (1 mile easy, stretch), 6 x 90 seconds, 3k pace, 2 minutes jogging in between

every run, on a trail, with a 30-minute cooldown.

2021 RunBlogRun, week # 17, 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), 6 x 90 seconds, 3k pace, 2 minutes jogging in between

every 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), 8 x 45 seconds, 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), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.

Sunday: Long run, 50-55 minutes, at a conversational pace

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