This is Sunday, March 31, 2024.
This is your long run day.
Your workout:
Warm up slowly,
75-90 minutes of running for juniors and seniors and 65-70 minutes for freshmen and sophomores.
Hydrate,
Cooldown,
get out of wet clothes,
Recover,
Larry’s Deep Thoughts:
Long runs are relative.
I remember running with Rob De Castella on his moderate run on Wednesdays, which was 15-18 miles. In 1984, we did that in Nisene Marks. Dan Gruber was running with Rob and me, and about 15 miles, Rob very casually looked back and said, ” You going to be okay?” I was all out at about a 6.15-mile pace, and I said to Rob and Danny, “See you in three miles.” They took off 5 30, 5:15, and then about 5 minutes. It was smooth and deadly. I hobbled in, running a 6:30 pace for the last three miles.
I recalled in an interview with Donavan Brazier, 2019 World Champion at 800m, that his longest run was 8 miles for his training at the time.
For a high schooler, I suggest time. For freshmen and sophomores, try 9-10 miles. For juniors to seniors, 12-14. Keep it relaxed.
Author
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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