Long runs are part of our weekly training. Long runs were always the times that I worked on my painting ideas and my paper ideas for various and sundy history classes. Our Sunday runs in college were done in the Santa Cruz mountains. Our coach, Dan Durante, had this book of ghost towns in the Santa Cruz mountains and we ran through many. It was fun, and cool as we went down into the redwood forests. On the way back up, there was much grinding and nashing of teeth as we ran the last 30 minutes straight up the mountain roads we had gone down so easily one hour before. I found those long runs really helped me with racing 10,000m on track, and road racing, as well as marathons.
Matt Llano, Scott Fauble, Scott Smith, Frankfurt 2017, photo by PhotoRun.net
Sunday, February 25, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Week six, building for the big season
Monday: warm up, two miles on track, jog turns, sprint straights, 4×150 meters strideout, two miles easy, cooldown
Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
