2021 RunBlogRun, week # 12, Summer mileage, day 7

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Long runs, traditionally done on Sundays, are also days to kibbutz on Saturday races or big workouts. It's the time when bragging begins and the B.S. gets deep. A good race on Saturday also insured the pace would be forgiving on a Sunday and the conversation light.

Enjoy your run.

IMG_3171.jpgSifan Hassan, en route to winning 5000m at Nike Pre Classic. After 61,000m at Tokyo Olympics, breaking the WR in 5000m was just too much this past weekend. Photo by K. Camara by TV

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

2021 RunBlogRun, week # 12, Summer mileage, day 7

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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