It is the gradual build-up of fatigue in a race that challenges athletes. The 5k pace builds up on you, as you repeat miles at 5k pace, then, you run stride outs, fast, and that is when it hurts. Cool down well, racing is coming soon!
World Athletics U20 5000m, Nairobi, Kenya, August 20, 2021, photo by Justin Lagat
Saturday: warm-up, 3 x 1 mile, 800m jog, miles at 5k pace, 4x150m stride outs, cooldown
2021 RunBlogRun, week # 12, Summer mileage, day 6
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
