2021 RunBlogRun, week # 19, speed development, day 3

This is Wednesday, an easy day on the calendar. Enjoy the easy 30 minutes, and feel the speed under control in your legs when you complete two 150 meter sprints.

10,000m, Men, Sound Running, 14 May 2021, photo by KevMofoto

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

2021 RunBlogRun, week # 19, 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), 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

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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