2021 RunBlogRun, week # 5, Summer mileage, day 6

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The Saturday hill run is brisk. You can do ten times a minute hilly runs. You can do 3 times 3-minute hill and a two minute hill one time. Keep the pace low.

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Yes, 400m runners can (and should run cross country), photo by Getty Images / British Athletics

Saturday: warm-up, 60 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown

2021 RunBlogRun, week # 5, Summer mileage, day 6

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 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown

Sunday: Long run, 65-75 minutes, at a conversational pace

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