The easy day after a long run is important. Keep it easy and enjoy it.
An old track spike, circa 1928, made by adi Dassler, founder of adidas, photo: adidas communications
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Monday, 27 April 2020: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 18, day 1
Monday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 50 minute run, go out easy for 25.5minutes, come back in 23.5 minutes, cooldown, (Holmer Fartlek)
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 20 minute cooldown,
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with eight hill charges (at 2 minutes), cooldown
Sunday: Long runs, 70-75 minutes