This Saturday workout is a good challenge. Stay focused on one surge at a time, and remember to warm up and cool down.
Men’s 5000m, Oregon relays, photo by Kevmofoto.com
Saturday: warm-up (1 mile easy, stretch), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
2021 RunBlogRun, week # 17, 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), 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
