Long runs on Sunday are part of the program. Find a nice place to run with some friends and get the run done. Make sure that you warm up and cooldown, and get the wet training gear off. This is the time of the season when you catch a cold.
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Sunday, April 29, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Week 15, into racing season
Tuesday: warm up, 6 x 800 meters, 400 meter jog, 800 meters at current 3200 mile pace, 30 minute run, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, 3 x 1000 meters, pace at 3200 meter pace, 30 minute run, 8 x 160 meter strideouts, cooldown,
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance. If no race, a time trial, 4 times 400 meter, at current mile pace, with 15 second break in between, add 4 times 400 meters up, and you get what you can run your mile at this very day, 30 minute cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.