The long run is a pivotal workout each week, and there are a variety of ways to run it. Find some friends, run on a beach, in a park, in a new neighborhood. Many of my long runs and morning runs were with a friend, Gerhard. Gerhard would lead me through these cool neighborhoods around San Jose, so that we could discover cool areas. He knew where we were going. I had no clue. It was a lot of trust, but Gerhard had run so many workouts with me, it was just natural to trust his judegement on morning runs and long runs.
Enjoy your long run today!
Sunday, July warm up, 55 minutes, in hills, cooldown.
As you begin running again, please consider the HOKA ONE ONE training shoes.
To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals
Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV
Monday, warm up, Fartlek, forty minutes, five minutes up hills, five minutes easy four times, cooldown
Tuesday, warm up, run six 200 meter hill repeats, shorten stride, pump arms, look down at your
feet, jog down easy, 30 minute run, then, cooldown
Wednesday, warm up, easy 35-40 minute minute run, two times 150 meter stride outs, cooldown.
Thursday, warm up, 45 minute fartlek, two minutes uphill, three minutes easy, repeat nine times, cooldown
Friday, warm up, easy 30-40 minute run with two 150 meter stride outs, then cooldown
Saturday, 30 minutes easy run, or bike, or swim.
Sunday, warm up, 55 minutes, in hills, cooldown