2021 RunBlogRun, week # 13, Summer mileage, day 5

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This is Friday of week 13. Keep the run easy and enjoy the sensation of speed. Cool down well, and get some stretching in.

062321_McKenzieRiver81395.JPG2021 McKenzie River International, June 22, 2021, photo by How Lao Photography

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

2021 RunBlogRun, week # 13, Summer mileage, day 5

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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