2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 28, day 7

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Over seven years, I missed perhaps less than six times a year. The runs went deep into the mountains, down into the cool redwoods and some abandoned villages. At 63-65 minutes, we would head back, the return taking 70-80 minutes, depending on which hills we took. The last 30 minutes were the grind. We had to work hard, not daring to look more than a meter ahead. The exhileration that we would experience when we ended the run, just cresting the last long hill, was telling.

How was your long run?

Dealing with ‘the grind’, 10,000m, photo by Mike Deering / The Shoe Addicts

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 28, 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

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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