This week, add a 30 minute run on Monday,Wednesday, and Friday if you are advanced, meaning a senior in high school, college athlete, add the run to your fall regimen.
Marco Arop takes Lausanne! photo by Diamond League AG
Monday:
(AM for advanced: 30 minute run)
light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown. (AM for advanced: 30 minute run)
2021 RunBlogRun, week # 14, Summer mileage, day 1
Monday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown. (AM for advanced: 30 minute run)
Tuesday: warm-up, 4 x 6 minutes, 5k race pace, 3 minute jog in between intervals, on XC course, or park, cooldown.
Wednesday: AM for advanced: 30-minute run.
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: Advanced athletes, take light AM 30 minute run.
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
