The long run is on Sunday.
Consider this, Shelby Houlihan does 15-16 mile runs at altitude. Why? Her coaches, Jerry Schumacher, Pascal Dobert, and Shalane Flanagan have built her up to that distance.
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We are building you all up to 90 minutes this season and you will do it fine. So, find a friend and get out there!
Shelby Houlihan, photo by Bring Back the Mile!
Sunday, Feb 16, 2020: a modest long run, 65-70 minutes
2020 RunBlogRun Spring Track & Field Training program, Week 7, Day 7
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 6 x 150 m strideouts
Wednesday: 30 min warmup run, 16 x 200m, Mile pace, 100m jog between each, 4 x 300m, Mile pace, 150m jog between each, 20 minute cooldown
Thursday: Easy 45 minutes, 6 x 150m strideouts
Friday: Fartlek, 50 minutes, 8 x 3 minutes at 3k pace, 3 minutes easy, 2 x 30 seconds hard, 30 seconds easy, 20 minute cooldown
Saturday: Easy 45 minutes, 6 x 150 m strideouts
Sunday: a modest long run, 65-70 minutes