Happy Sunday! The long run is the feature on Sunday. It is a key workout of the week. Want to enjoy it? Get some friends, find a park with trails to run in and enjoy it. Make sure you stretch post run, and hydrate and get some clothes on. Keep the run at a talking pace, so that you do not run too fast. Your speed will increase as you get into better shape.
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Sunday, July 29, 2018-50-55 minute easy long run
This is a summer long mileage program. We are starting week 5. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 5, Fifth week of cross country summer training
Monday-warm up, easy 45-50 minutes, cooldown
Tuesday-warm up, 60 minutes, three times 7:30 fartlek hard, 7:30 moderate run, three times 2:30 hard, 2:30 easy, cooldown
Wednesday-warm up-easy 45-50 minutes, cooldown
Thursday-warm up, 20 minutes steady, 8 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 45–50 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-50-55 minute easy long run