by Larry EderThe long-run is part of my weekly regimen for almost all runners, 800m-5000m. Begin at 55 minutes and build to 70-90 minutes. Keep the pace relaxed, tell stories and keep the conversation light. Check shoes again, make sure you have a pair for long runs and easy days and one for racing and quick days.
Francine Niyonsaba moved up from 800m to 2 miles/3000m and 5000/10,000m, photo by K. Camara, from #ParisDL
Sunday: Long run, 75-90 minutes, at a conversational pace
2021 RunBlogRun, week # 13, Summer mileage, day 7
Monday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 4 x 6 minutes, 5k race pace, 3 minute jog in between intervals, on XC course, or park, cooldown.
Wednesday: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 6 x 200m up the hill, jog easy down, 20 minutes good pace, 6 x 300m, at 800m pace, 100m jog between, slow cooldown.
Friday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 3 x 1 mile, 800m jog, miles at 5k pace, 4x150m stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
