During this workout, think about increasing the pace each 10-15 seconds, and staying loose and relaxed. That is key in big races,where keeping one’s cool, and staying alert means bigger times and placings.
Bernard Lagat, 2007 gold WC at 5000m and 1,500m, once told me that he kept his demeanor until 40-50m to go and just let it fly! Consider that move!
Bernard Lagat wins WC 2012 indoors: its the kick and the smile! photo by World Athletics
Saturday: warm-up (1 mile easy, stretch), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
2021 RunBlogRun, week # 19, speed development, day 6
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up (1 mile easy, stretch), 6 x 90 seconds, 3k pace, 2 minutes jogging in between every run, on a trail, with a 30-minute cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m light cooldown.
Thursday: warm-up (1 mile easy, stretch), 8 x 45 seconds, 4 x 150m stride-outs, cooldown
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm-up (1 mile easy, stretch), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
Sunday: Long run, 50-55 minutes, at a conversational pace
