I am in Birmingham, England. The snow is a few inches, but the winds and bitter cold remind me of long runs in Pennyslvania in the late 1980s with my friend Danny Ferrara. We were at Runners World and were training for the Boston Marathon in 1986. We were running on the snow, and while it was very cold, we were dressed well, and ran through trees covered with ice and the sun was out. The conversation was good, the laughing kept us warm and we went through our 28 mile run that day feeling pretty good.
Today, you are running 70 minutes. It is a perfect run for you at this stage in the season. Find some friends, dress appropriately and remember, running is all about the memories.
Sunday, March 4, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Week seven, building for the big season
Monday: warm up, three miles on track, jog turns, sprint straights, 4×150 meters strideout, two miles easy, cooldown
Tuesday: warm up, Fartlek, 50 minutes, five minutes controlled, 20 times 1 minute hard, one minute easy, five minutes controlled, 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 10 x 400 meters, 200 meter jog, at mile pace, 800m jog, 4 x 200 meters, pace of current 800m 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.