2021 RunBlogRun, week # 14, Summer mileage, day 6

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This Saturday workout is tough, no doubt about it. But, it is a good one to prepare for the cross country season that is upon us.

DSC_2096.jpgWomen's steeplechase, USATF Champs, 2015, photo by Brian K. Eder /RunBlogRun

Saturday: warm-up, 3 x 1 mile, 800m jog, miles at 5k pace, 4x150m stride outs, cooldown

2021 RunBlogRun, week # 14, Summer mileage, day 6

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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