2021 RunBlogRun, week # 12, Summer mileage, day 3

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The easy days of the week are key to your development. Respect the easy days and your body will build on the hard workouts you provide and make you stronger and faster. Eat well, sleep well, hydrate well.

American Atheltics 1991.jpgAmerican Athletics cover, Carla Borovicka running the steeple (1991-1992)

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

2021 RunBlogRun, week # 12, Summer mileage, day 3

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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