2021 RunBlogRun, week # 7, Summer mileage, day 6

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Your workout is an hour run. Halfway find a tough, ten-minute stretch of hills and push it. On the final 20 minutes, keep the pace strong and do a good cooldown. You have earned it.

femke bol, 400m Hurdles .jpg400m/400m hurdlers like Femke Bol can benefit from cross country, photo by Diamond League AG

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

2021 RunBlogRun, week # 7, 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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