2021 RunBlogRun, week # 16, Summer mileage, day 2

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This is a key workout in this time of the year. Not a long job, so it is challenging as you get longer into the workout.

E-Yb5qwXoCgOLvr.jpgFrancine Niyonsaba takes the 5000m in Brussels, photo by Diamond League AG

Tuesday: warm-up, 5x 3 minutes, 5k race pace, 4-minute jog in between intervals, on XC course, or park, cooldown.

2021 RunBlogRun, week # 16, Summer mileage, day 2

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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