On the Saturday run, you have a 50 minute run with 10 minutes of hills. My suggestion is to find some god-awful long grind and push up it for ten minutes, cough once or twice and jog back down. Once you have survived the hill, then, take a conversational pace, noting my insanity. You will thank me at the conference meet.
Remember, athletics is about delayed gratification.
Joe Klecker, Men’s 10,000m, photo by Kevmofoto
Saturday: warm-up, 50 minute run in a park, moderate pace, with ten minute hilly run during run, cooldown
2021 RunBlogRun, week # 3, Summer mileage, day 6
Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 50-55 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 40 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, run in the hills, get in 35 minutes in your 55 minute run of hill running, cooldown.
Friday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 50 minute run in a park, moderate pace, with ten minute hilly run during run, cooldown
Sunday: Long run, 60-65 minutes, at a conversational pace
