2019 HOKA ONE ONE Fall Cross Country, Week 15, Training & Racing, Day 7, long runs on Sundays...

| 0 Comments

The long run is key to your success. Like tempo runs, hills work, fartlek, the long run is part of a program that will give you success. The long run is about building endurance, enjoying the run and reviewing last weeks' runs.

IMG_4833.jpgLong runs are better with friends, photo by NAZ Elite

Sunday, 13 October 2019: 85-90 minute long run

Week 15, Summer mileage, Training week 15,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

Leave a comment

Wake up to RunBlogRun's news in your inbox. Sign up for our newsletter and we'll keep you informed about the Sport you love.

Subscribe to RunBlogRun's Global News Feed

* indicates required