Sunday long runs should be part of any program. Enjoy the time with your friends.
The indoor steeplechase was run in Lieven last week, barriers and no water jump! photo by LF photography
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Sunday, Feb. 23, 2020: a modest long run, 70-75 minutes
2020 RunBlogRun Spring Track & Field Training program, Week 8, Day 7
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 50 minutes, 6 x 150 m strideouts
Wednesday: 30 min warmup run, 16 x 300m, Mile pace, 100m jog between each, 4 x 200m, Mile pace, 100m jog between each, 20 minute cooldown
Thursday: Easy 50 minutes, 6 x 150m strideouts
Friday: Fartlek, 50 minutes, 8 x 2 minutes at 2k pace, 3 minutes easy, 1 x 4 minutes, 3k pace, 4 minutes easy, 1 x 1 minute at 800m pace, 1 minute easy, gentle cool down
Saturday: Easy 50 minutes, 6 x 150 m strideouts
Sunday: a modest long run, 70-75 minutes