Today is Monday, day one of the week. Keep it relaxed. Socially distance, even in Orange County. Stay safe. Wash hands, stay six feet apart and wear masks.
Clayton Murphy, photo by Mike Deering / The Shoe Addicts
Monday, July 20, 2020: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 30, day 1
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: wam up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.
Sunday: Long runs, 70-75 minutes
