2021 RunBlogRun, week # 15, Summer mileage, day 7

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Movement. That is what it is about. If I get out 70 minutes or more, my brain calms down, I put my day in perspective and most things really don't bother me. That is the secret of the long run.

_AG20163.JPGFrancine Nyonsaba wins Zurich DL 5000m, photo by Diamond League AG

Sunday: Long run, 75-90 minutes, at a conversational pace

2021 RunBlogRun, week # 15, Summer mileage, day 7

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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