These are workouts you can do, that will keep you fit, but not beat up your immune system. We have changed workouts to include fartlek and hillwork. All is at sub maximal levels.
Chris O’Hare takes Millrose Games Wanamaker Mile, photo by Cortney White
Monday: Holmer Fartlek, warm up, 50 minutes, go out on run in 26 minutes, come back in 24 minutes, gentle coold down
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 12
Monday: Holmer Fartlek, warm up, 50 minutes, go out on run in 26 minutes, come back in 24 minutes, gentle coold down
Tuesday: Easy 50 minutes, 6 x 150 m strideouts
Wednesday: Warm up, 60 minute run, with 8 hills of 2-3 minutes up, and same amount recovery, cooldown
Thursday: Easy 30 minutes, 6 x 150m strideouts
Friday: Warm up, Fartlek, 60 minutes, 5 minutes at 10k pace, 10 minutes easy, 5 minutes at 8k pace, 10 minutes easy, 5 minutes at 5k pace, 10 minutes easy, 15 minutes moderate pace, then, cooldown
Saturday: Easy 30 minutes, 6 x 150 m strideouts
Sunday: Long runs, 75-80 minutes.