Long runs develop as your running improves. A run of seven miles can be monumental to a freshman in highschool (it was to me). By our junior year, long runs were done along the bridges that went from San Jose, CA to Alviso, CA. On Fridays, we might go along the dirt trails that paralleled the then San Jose Airport to the small port in Alviso. The hour that it would take to run out the seven bridges to reach Alviso and feel the salty air from the bay, plus, of course, the mud smell, was full to story telling. The run back broke the group up into three groups. There was always a fast group, there were the guys who kept the effort inside and there were the guys who just did not care.
And then, there were three, USAXC 2015, photo by PhotoRun.net
Long runs in this program are Sunday. As you know, switch the schedules around to work with your needs. And, enjoy those long runs!
Sunday, February 12, 2017. Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.
Week Four, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.
Monday, Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.
Tuesday, Warm up, Sub maximal interval workout, 12 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds).with 200 meter jog (keep moving), in between). On last two repeats of 400 (11, 12 of 12 x400 meters, run the last two at your current mile pace, with 200 meter job. Ten push ups, ten sit ups, cooldown. No spikes, this workout in flats.
Wednesday, Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.
Thursday, Warm up, 4 times 800 meters, 400 meter jog in between, 800 meter repeats at 800m for your current mile, 6 x 300 meters, 300 meters at pace of 400 meter for current mile for first four, run last two 300 meters as fast as you can. 200 meter jog in between each 300 meters. Ten push ups, ten sit ups, then cooldown.
Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 6 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.
Saturday, Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles.
Sunday, Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.
