This is Friday of week 13. Keep the run easy and enjoy the sensation of speed. Cool down well, and get some stretching in.
2021 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