2021 RunBlogRun, week # 14, Summer mileage, day 4

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This is a day with some juggling. Some good hill efforts, a 20-minute run, and then, 6x300m repeats at 800m pace. Always finish fast, you will need it in the cross country season.

Fun fact: Bill Rodgers placed 3rd in World Cross Country in March 1975. Less than a month later, he set a new AR at Boston Marathon in 2:09.55 in his first of four wins in Beantown!

image1-3.jpegBill Rodgers sets AR 2:09.55 in BAA Boston, April 1975, stopping for water and tying shoes, photo courtesy of BAA

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 # 14, Summer mileage, day 4

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, 3-5 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

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