by Larry EderThe 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!
