by Larry EderMovement. That is what it is about. If I get out 70 minutes or more, my brain calms down, I put my day in perspective and most things really don’t bother me. That is the secret of the long run.
Francine Nyonsaba wins Zurich DL 5000m, photo by Diamond League AG
Sunday: Long run, 75-90 minutes, at a conversational pace
2021 RunBlogRun, week # 15, Summer mileage, day 7
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 5x 3 minutes, 5k race pace, 4-minute jog in between intervals, on XC course, or park, cooldown.
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to track, 6 x 200m, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 5 x 1000m, 5k pace, 3 minute break between 1000ms, 30 minute run, moderate pace,
4x150m strideouts, then, cooldown.
Sunday: Long run, 75-90 minutes, at a conversational pace
