The Saturday run in the park, with a long 60 minutes run, with a ten-minute hilly run, keep up the effort and pushes the pace for the next 20 minutes. Cool down.
Eliud Kipchoge defended his Rio 2016 title with his Tokyo 2021 marathon victory, photo by K. Camara
Saturday: warm-up, 60 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown
2021 RunBlogRun, week # 10, 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