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The long run is a Sunday staple. It is a key part of the weekly training regimen. Keep the pace at about 70 per cent, a pace at which you can hold a conversation.

IMG_0209.jpgGalen Rupp, 2016 US Oly Trials 10,000m, photo by Mike Deering / The Shoe Addicts

Sunday: Long run, 75-90 minutes

This is a good challenge on a Saturday.

IMG_0556.jpgGalen Rupp, 2016 US Olympic Trials, 10,000m, photo by Mike Deering / The Shoe Addicts

Saturday: warm-up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minutes cool down.

Friday is an easy day. Keep it light and spend some time stretching.

IMG_8222.jpgEmily Sisson, 2017 USA Champs, 10,000m, photo by Mike Deering / The Shoe Addicts

Friday, 27 November 2020: warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Hill workouts are key in your development as an athlete. Keep to the workout. Stay safe.

IMG_0834.jpgEmily Sisson, 2016 US Olympic Trials 10,000m, photo by Mike Deering / The Shoe Addicts

Thursday: warm-up, 30-minute hilly run, 6 x 200m hill, jog 200 btw each hill, cool down

Wednesday is an easy day. Keep it that way.

DSC00258.jpgWomen's 10,000m, USA 2019 Champs, Emily Sisson leads, photo by Cortney White

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

Tuesday is tempo day. 20 minutes to build your endurance.

DSC02312.jpgBowerman AC 5000m, photo by Cortney Ware

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, 4x300m cutdowns, cooldown

Monday is a light day. Keep it easy on Monday!

DSCN4317.JPG2014 World Junior 800m, photo by Mike Deering / The Shoe Addicts

Monday, 23 November 2020: warm-up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Sunday is long run day. Keep it relaxed and keep it at conversational pace. Stay safe.

tfn.jpgDick Buerkle on TFN

Sunday, 22 November 2020: Long run, 75-90 minutes

Enjoy this workout! Speed play, aka Fartlek, is an amazing way to get in shape. Stay safe.

Muir.jpgLaura Muir, Bauhaus Galan, photo by Chris Cooper

Saturday, 21 November 2020: warm-up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minutes cool down

This is an easy day. How does one keep it easy on Friday, so that one can be ready on Saturday? Stay safe, run smart!

mollyhuddle.jpg

20 November 2020: warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

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