The hill repeats on this day weill challenge and the 300 cut downs will help you develop a good finish. Remember, you need to be ready to kick home in about four weeks.
A fine finish, McKenzie River International, photo by How Lao Photography
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.
2021 RunBlogRun, week # 13, Summer mileage, day 4
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
