Saucony RBR Summer Mileage Program, Week Seven, Day Seven, from

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. 

huddle, solomon.jpg
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! 

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