2021 RunBlogRun, week # 20, speed development, day 7

Long runs begin the middle and long-distance runner’s week. They should also be considered a hard workout, in the weekly plan.

We will begin building up the long run this week, until, by the end of August, we are at 80-90 minutes on Sundays.

It will coincide with your summer cross-country buildup.

Marathon racing shoe, circa 1939, made by Adi Dassler, founder of adidas, photo by adidas Communications

Sunday: Long run, 50-55 minutes, at a conversational pace

2021 RunBlogRun, week # 20, 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