by Larry EderThe long run is key to your development as a middle and long distance runner.
Some days you keep it light, some days you push, some days, your feet keep going forward and your brain wanders.
Enjoy the time on the trails or the roads.
Men’s steeplechase, Oregon Relays, photo by Kevmofoto.com
Sunday: Long run, 50-55 minutes, at a conversational pace
2021 RunBlogRun, week # 17, speed development, day 7
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up (1 mile easy, stretch), 6 x 90 seconds, 3k pace, 2 minutes jogging in between
every run, on a trail, with a 30-minute cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m light cooldown.
Thursday: warm-up (1 mile easy, stretch), 8 x 45 seconds, 4 x 150m stride-outs, cooldown
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm-up (1 mile easy, stretch), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
Sunday: Long run, 50-55 minutes, at a conversational pace
