Long runs in the spring can be many types of experiences:
Long runs in high school were done along Hicks road in San Jose, past the Quicksilver dam spillway, which wa a long fifteen to eighteen minute run straight up a couple of times before one hit the dam.
An 18-22 miler, in college, in the Santa Cruz mountains, through ghost towns, with a long run of 45 minutes going straight up. It built character and confidence.
Post collegiate, we did a 30 miler in the Pennsylvania countryside, in sub zero temps as we built to the Boston Marathon.
Long runs are part of the running landscape if you are a distance runner.
Find somewhere fun to run.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 12, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 6 times 300 meter cut downs, easy jogs between, 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 16 times 400m, mile pace, 200m jog, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75 minutes, cooldown