by Larry EderSunday is about the long run. In high school, long runs can go 60-90 minutes. In college, 90 minutes to 2 hours. As a serious road racer, I would suggest 2 hours, 2:20 hours and 2:30 hours, on a 3 week cycle.
Long runs build strength, endurance and confidence. They should be a part of each weeks’ training.
After his silver in the 1972 Olympic 1,500m, Kip Keino took the steeplechase, with Ben Jipcho in silver and Tapio Kantenan in bronze, photo by Olympic Channel
Sunday, 2 August 2020: Long runs, 70-75 minutes
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 31, 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, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.
Sunday: Long runs, 70-75 minutes
