The long run is such a component of modern long distance training that some take it for granted. It puts stress on the body, and should be followed by at least a moderate day.
Lucy Jenks won the NB Junior Girls Mile, photo by Kevin Morris
Sunday: 60-65 minute run with friends
2020 RunBlogRun Spring Track & Field Training program, Week 4, Day 5
Monday: Hilly run, 45 minutes, include 8 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 4 x 150 m strideouts
Wednesday: 30 min warmup run, 12 x 300m, at 2 mile pace, 100m jog between each, 20 minute cooldown
Thursday: Easy 45 minutes, 4 x 150m strideouts
Friday: Fartlek, 50 minutes, 4 minutes at 5k race pace, 4 minutes easy, 6 times, cooldown
Saturday: Easy 45 minutes, 4 x 150 m strideouts
Sunday: 60-65 minute run with friends