by Larry EderThe long run is a Sunday staple. It is a key part of the weekly training regimen. Keep the pace at about 70 per cent, a pace at which you can hold a conversation.
Galen Rupp, 2016 US Oly Trials 10,000m, photo by Mike Deering / The Shoe Addicts
Sunday: Long run, 75-90 minutes
2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 48, 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, 30-minute hilly run, 6 x 200m hill, jog 200 btw each hill, cool down
Friday: warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm-up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minutes cool down
Sunday: Long run, 75-90 minutes
