2023 RunBlogRun Winter Training Block, Week One, Day 7, a long run on Sundays

This is a training program developed by RunBlogRun, for 800m to 5000m types in high school and college. We suggest college runners add a 30-40 minute run in the mornings and sessions with core training and free weights three times a week. For high school athletes, we suggest the core and free weights; we encourage you to speak to your coach and or athletic trainer.

We suggest free weights as we want to encourage the proper range of motion. We do not like machine-based strength programs, but we do note that most of the elite athletes and coaches we observe work with free weights.

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This is day seven of Week One of the Winter training block. We provide 8 weeks of training in the block, and we will work to prepare you for the fitness needed to take on quality work for the outdoor season. We will be happy to answer any questions on training; just email us at runblogrun@gmail.com.

Today is January 8, 2023.

Your workout today is to warm up, run 50-55 minutes at a moderate pace, slowly cool down, stretch well afterward, and get your wet clothes off.

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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