You are fit. Now you have to get ready to race.
Fifteen weeks for many of you of summer training. You need a few (3-5) races to get into peak racing shape. We will be shaking up the workouts over the next few weeks. Know that racing begins this week, but we keep 3 hard days. A race day is a hard day. Get in a 45 minute run afterwards, or, do 10 times 150m stride out and a 20 minute run, but get something in.
Emil Zatopek, who won the 5000m, 10,000m and marathon in the 1952 Helsinki Olympics, and track spikes that year, photo by adidas Communications
Monday: AM for advanced: 30 minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
2021 RunBlogRun, week # 15, Summer mileage, day 1
Monday: AM for advanced: 30 minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 5x 3 minutes, 5k race pace, 4-minute jog in between intervals, on XC course, or park, cooldown.
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to track, 6 x 200m, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 5 x 1000m, 5k pace, 3 minute break between 1000ms, 30 minute run, moderate pace,
4x150m strideouts, then, cooldown.
Sunday: Long run, 75-90 minutes, at a conversational pace
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