by Larry EderLong runs were part of my high school program . We would run what we called, “the bridges”. The bridges were the over passes that would take us along the banks of the Guadelupe river, from downtown San Jose, California to Alviso, California.
Laura Muir, photo by Getty Images / British Athletics
We would do 7 bridges to complete a 14 mile run. We would do this on non race Fridays, taking in the salty air in Alviso, before we headed back to Bellarmine. Two bridges were 4 miles, 3 bridges counted as six and six bridges was 10-11 miles. It kept us on trails, and we saw jack rabbits, hawks, and in the river, huge carp, and an occassional salmon and big turtles.
Big city runs always surprise.
Sunday, 14 June 2020: Long runs, 70-75 minutes
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 24, day 7
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
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, 20 minute cooldown,
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.
Sunday: Long runs, 70-75 minutes
