by Larry EderThe long run is a key staple in all distance training. Keep this run at a good pace, but one that you keep up a bit of conversation.
Emily Sisson built her strength for 10,000m with weekly long runs, photo by Cortney White
Sunday: Long run, 65-75 minutes, at a conversational pace
2021 RunBlogRun, week # 8, Summer mileage, day 7
Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 55-65 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 40 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.
Friday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 60 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown
Sunday: Long run, 65-75 minutes, at a conversational pace
