The Long run is key to your existence as a a middle and long distance runner. Enjoy it, vary it, and run it with friends.
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Sunday, June 15, 2018 : 70 minute run, relaxed
Week 22, the championship weeks
Monday: warm up, 45 minutes, 6 times 150 meter stride outs, cooldown
Tuesday: warm up, 6 x 200 meters, at 800 meter race pace, walk three minutes between each, 6 x 150 meters stride outs, cooldown
Wednesday: warm up, 45-50 minutes, easy, cooldown
Thursday: warm up, 30 minute run, 1 x 400 meter, 800m race pace, five minute break, 1 x 300m, 800m race pace, four minute break, 1 x 250, 800m race pace, five minute walk, cooldown
Friday, warm up: 30 minute run, cooldown
Saturday: Warm up, Race, cooldown
Sunday: 70 minute run, relaxed