This is Saturday, August 19, 2023.

I am sitting in between sessions in Budapest at the World Championships.

The sun is out, it is a bit humid, and time to post your training for today.

How about a race?

You are six weeks into the program and are getting into pretty good shape. So find a hilly 5k or 10k and have a real go at it. Put yourself into it. Finish strong over the last 800m, where you increase your pace every 100 meters until the finish.

Your workout, warm up well, do six stride outs, and race 5k or 10k, cool down well for 30 minutes or so, and stretch well.