Recently in Track & Field Category

Sunday is a long run day.

Enjoy the long run. Stay safe.

7Hills18-091.jpgA long run, photo by NN running team

Sunday, 27 September 2020: Long run, 75-90 minutes

Satuday is speed play day. Enjoy running fast. It feels good! Stay safe.

NNTeamJan18_606.jpgNN running team training, photo by NN running team

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, steady state, cooldown, or,

20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.

Nicholas Kimeli.jpgNicholas Kimeli, photo by World Athletics

We did not give Nicholas Kimeli his time on runblogrun. Last week, Nicholas took the WL in the 10,000m with his 26:58.97.

Friday is an easy day. Keep it easy.

IMG_1596.jpgJake Wightman, just after the 1000m, photo by Mike Deering / The Shoe Addicts

Friday, 24 September 2020: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Thursday is the hill day. This is a tough day. Stay focused on the workout. Stay safe.

IMG_2215.jpgMen's 5000m, London 2017, photo by Mike Deering / The Shoe Addicts

Thursday, 24 September 2020: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5x3 minute hilly charge, cooldown

Wednesday is an easy day. Keep it that way. Keep the injuries at bay. Stay alert.

IMG_9466.jpgWomen's 1,500m heats, London 2017, photo by Mike Deering / The Shoe Addicts

Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

IMG_9859.jpgMolly Huddle, London 2017, 5000m heats, photo by Mike Deering / The Shoe Addicts

Tuesday, 22 Sept 2020: 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, 4x300m cutdowns, cooldown.

The week begins. Monday is funday. Keep the idea of the easy day strictly. Well, only do it if you want to improve. The body is not mysterious. It gives you absolute lines in the sand. Push too hard and you will get hurt. Use your brain for a place holder, and you will end your career. More is not always better.

Easy day means easy day, even if you are the next Steve Prefontaine.

sp.jpgFrank Shorter, Steve Prefontaine, Steve Stagberg, 1969 AAU, photo should be attributed to Jeff Johnson, (an amazing photographer)

Monday, 21 September 2020: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Long runs give meaning to Sunday workouts. Long runs are the special sauce, the verde sauce that makes that breakfast burrito truly supreme. Enjoy the long run. Embrace the quiet and solitude on the trails, roads or the loop you have designated. Stay safe.

DSC02081.jpgShelby Houlihan, Karissa Schweizer, photo by Cortney White

Sunday, 21 September 2020: Long run, 75-90 minutes

This is a tough workout. With the air clearing on the West Coast, you may be able to do this one. Always put health in the top position.

gala2020_103.jpgYem Crippa sets Italian

Saturday, 19 Sept 2020: 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, steady state, cooldown, or,

20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.

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