The plan on Saturday is speed play, or fartlek. The 15 x 1 minute hard or, if you desire more of a challenge, we would suggest 10 x 2 minute hard, 2 minutes easy, with 5 minute good pace, and 5 minute post speed play good pace.
Women’s 10,000m, 2018 USATF Outdoor, photo by Cortney White
Saturday, 21 june 2020: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.
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2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 25, day 6
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: 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 for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.
Sunday: Long runs, 70-75 minutes