by Larry EderThe long run was one of my fave workouts of the week. I had amazing runs up in the Santa Cruz mountains, with my coach, Dan Duranta and my training partners Paul Gyorey (“Geza”), Gerhard Behrens, and John Maloney. The runs on those roads were fun and challenging. We would go out fast, and then, the long, run back, up the hills, back to our coaches’ home, which was the start of the run. Over six or seven years, those runs built our strength and helped us handle the rigors of the end of the race.
Women’s 3000m, 2018 Muller Birmingham DL, photo by Getty Images / British Athletics
Sunday: Long runs, 70-75 minutes
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 20, day 7
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 40 minute run, go out easy for 22.5minutes, come back in 18-19 minutes, cooldown, (Holmer Fartlek)
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: 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, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 20 minute cooldown,
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with eight hill charges (at 2 minutes), one five minute run, at 5k pace, 5 minutes easy (done after hills)
Sunday: Long runs, 70-75 minutes
