The long run is a key element, like tempo and hill work, in most distance runners’ workouts in the modern era. For those under 19 years of age, I suggest an upper limit of 70-75 minutes a week, with, perhaps, 90 minutes once a month.
For college athletes, I suggest building up to 1:30 to 1:45 once a week. Add on at five minutes a week, and make sure you stretch before and after, especially after.
Molly Huddle, 5,000m finalist (sixth), Duane Solomon 800m finalist (sixth),
photo courtesy of Saucony
Saucony RBR Summer Mileage Program
Sunday: Long run, 65-70 minutes
Run with a group of friends, do it in a park, over varying terrain, with some hills, some beautiful scenery and enjoy the run and the time with your friends. Run at a pace that you can speak at, but throw in a good hill charge or two, nothing too long, say, five-ten minutes.
After your run, walk a bit, get out of your wet clothes, hydrate, and relax, watch a bad movie, like my new favorite, Sharknado!
Larry Eder has had a 50-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."
Theme song: Greg Allman, " I'm no Angel."
View all posts
Leave a Reply