This is Tuesday, March 14, 2023.

This is day two of the 2023 RunBlogRun Spring Training for Middle Distances, 800 to 5,000 meters.

Today is speed play day, but we are going to shake some things up a bit, thanks to a conversation with Mason Ferlic, Olympic steeplechaser, who trains with Very Nice Track Club, and Coach Ron Warhurst.

This is about using your natural surroundings and building speed and strength. Fartlek is a great way to complete such a task.

Warm. up slowly today, making sure that you stretch all of the big muscle groups, then,  30 minutes of running, moderate, 4 times 3 minutes, running up hills, with slow 3 minutes in between, and one five-minute hard on flats, five minutes moderate, and finish with six times 40 seconds, good effort, with a minute jog in between. Slow cooldown after a workout. Make sure that you hydrate!




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