2024 RunBlogRun Spring Training Program, Week 1, Day 7, Sunday is for the Long Run

This is Sunday, March 17, 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: Elle St. Pierre won the 3,000m at the 2024 World Champs in Glasgow, igniting a US middle-distance bonanza! Yared Nuguse then took silver in the 3000m. The next day, Bryce Hoppel took gold at 800m, Cole Hocker took silver, and Hobbs Kessler took bronze in the M at 1,500m. In the final event, Emily MacKay dug deep to the front, holding on for the bronze, while Nikki Hiltz took the silver, giving the US 7 middle distance medals! Believe!

All of them do long runs based on their training. 800m-5,000m can start with 60 minutes and build up to 90 if you are in high school, 2:00 in college, and 2:30 post-college. Vary the distances on 3-week cycles, so 70-80-90 for high schools, 1:30, 1:45, 2:00 for college, and 2:00, 2:10, 2:30 for post-collegiate. Vary the pace, and have some fun with it!

And Happy St. Patrick’s Day!