2021 RunBlogRun, week # 7, Summer mileage, day 4

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Thursday is about a tough 40 minutes in the hills today. Push yourself, put some long (5-7 minutes) sections and a few 2-3 minute bursts, plus a few one-minute pushes. The more tools you have, the better one races.

Ali_Obsa-W-OlyTrials21w.jpgMen's Steeplechase, USOT, photo by Kevin Morris / Kevmofoto

Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.

2021 RunBlogRun, week # 7, Summer mileage, day 4

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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