2019 HOKA ONE ONE Fall Cross Country, Week 14, Training & Racing, Day 7, the long run


Long runs mean alot to distance runners.

For me, it helped build endurance, confidence and focus.

Truth is, long runs put you closer to the natural world.

Embrace your inner animal.

IMG_5275.jpgEnjoy the long run, photo by NAZ Elite

Sunday, October 7, 2019: 85-90 minute long run

Week 14, Summer mileage, Training week 14,the Fall season is here!

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 200m faster than one before, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

Sunday: 85-90 minute long run

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