2021 RunBlogRun, week # 12, Summer mileage, day 1

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Monday is the first day of the week. We are shaking up training for the next six weeks, as we prepare you for the fall season. Keep the easy days easy and focus on the training effect. You are in good endurance shape, now is the time to get you into racing shape.

a-history-of-adidas-adi-dasslers-first-track-and-field-shoes-designboom15.jpgEmil Zatopk, 1952, shoes made by Adi Dassler, photo by adidas Communication

Monday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

2021 RunBlogRun, week # 12, Summer mileage, day 1

Monday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Tuesday: warm-up, 4 x 6 minutes, 5k race pace, 3 minute jog in between intervals, on XC course, or park, cooldown.

Wednesday: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, Hill repeats, 6 x 200m up the hill, jog easy down, 20 minutes good pace, 6 x 300m, at 800m pace, 100m jog between, slow cooldown.

Friday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, 3 x 1 mile, 800m jog, miles at 5k pace, 4x150m stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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