2021 RunBlogRun, week # 11, Summer mileage, day 4

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Today is Thursday. You have 40 minutes of hill running in a 65-minute run. Get warmed up, and push yourself for 40 minutes in challenging hills, catch your breath and get in a long cool down. Hydrate, your hard day is over!

Kennedy_Bob-OlyGames96.JPGBob Kennedy, Atlanta 1996, 5000m. Bob had former ARs at 2 Mile (8:11.59) 3000m (7:30.84) , 5,000m (12:58.21) , and was first US runner under 13 minutes for 5000m, photo by World Athletics

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

2021 RunBlogRun, week # 11, 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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