2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 35, day 7

Long runs are a Sunday fixture.

In high school, I would run 9-14 miles on Sundays. In college, I built up to 18 miles-22 miles on Sundays almost all year. The long runs were comforting and confidence building. They were also the times when it was the only time that I had to enjoy the moment.

Enjoy your run.

Timothy Cheruiyot, the king of the 1,500m in 2020, photo by Chris Cooper

Sunday, 30 August 2020: Long runs, 70-75 minutes

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 35, 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, 4x300m cutdowns, 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, steady state, cooldown, or,

20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.

Sunday: Long runs, 70-75 minutes