Wednesday is a light day. Keep it that way. Your body must have time to recover. Just know that listening to your body is key. I do my 3-5 mile walks up to minus 40. Just dress well and keep a good attitude! Stay aware.
an early track spike, cobbled by Adi Dassler, photo by adidas Communications
Wednesday, Jan. 27, 2021: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
2021 RunBlogRun, week # 3, beginning the year’s training, Day 3…
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm up (1 mile easy, stretech), Hill day #1 , 35 minutes run, includes 4 hills, 200m, go up hard, jog down, light cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Thursday: warm up (1 mile easy, stretech), Hill day #2 , 35 minutes run, on trails, includes two long hills (3-5 minutes), cooldown.
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm up (1 mile easy, stretech), Hill day #3, hill Fartlek, 30 minutes, 3 times 5 minutes, 5 k pace, 5 minutes easy, cooldown.
Sunday: Long run, 50-55 minutes, at conversational pace.
