Long runs give you time to reconsider the week. Do not use earphones, enjoy the sounds of nature and remember to listen to your body, your surroundings and your footsteps. Something magical happens. After the 2 hour, 20 minute Sunday runs I did for fifteen years, I could handle anything. When I took up long walks, I found the same thing. The great poet and painter, William Blake, used to walk two to six hours on Sundays, in old London (17th century), and then, take a ride back in a haycart. You do not have to do that, but the long run gives you a special treat for your heart, your brain and your soul.
Kellyn Taylor on a run, photo by HOKA ONE ONE NAZ Elite
Sunday, February 17, 2019-warm up, 60-65 minutes, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 6, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 50 minutes, 8 x 150m stride outs, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 8x200m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 8 x 400m, 200m jog, (Mile pace) 20 minute run, 8 x 300m jog, (800m pace) 20 minute run, 8 x 200m, (800m pace), 20 minutes run, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, race 800m if you do mile, 5000m if you do 3200m, 400m or 600m if you race 800m (also 4x400m), cooldown, if you do not race, then, 45 minutes Holmer Fartlek, 22.5 minutes out, 22.5 minutes faster, cooldown
Sunday-warm up, 60-65 minutes, cooldown
