2021 RunBlogRun, week # 15, Summer mileage, day 5

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Keep Friday easy! The season is beginning. Put your efforts into racing. Try something new each race in the first 4 or 5, and see how you respond. Always ask coach about tactics. And, listen to your coach!

_AG40713_1.jpgFaith Kipyegon won golds at 1,500m in 2016, 2017, 2018, then silver in 2019 (had a baby) and then, gold in 2021! She is tough! photo by Diamond League AG

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.

2021 RunBlogRun, week # 15, Summer mileage, day 5

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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