It’s getting hotter out there. Make sure that you hydrate. The smell of cut grass, the humidity and the long days all contribute. This is week 4. If you would like, the more experienced runners can ad a 20 minute morning shakeout, on Monday, Wednesday, and Friday. Begin 10 sit-ups (bent leg), pull-ups, and push-ups a day.
Enjoy the runs. Hydrate, eat lots of veggies, and make sure you cover your protein needs. Read food labels. Try lean meats, also fish. Warm-up well and cool down well.
2021 RunBlogRun, week # 4, Summer mileage, day 1
Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 55-65 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 40 minutes in your 65 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, 60 minute run in a park, moderate pace, with ten minute hilly run during run, cooldown
Sunday: Long run, 65-75 minutes, at a conversational pace