Long runs are a Sunday tradition. All distance runners do long runs. I recall Donavan Brazier telling me his long run was 8 miles! In high school, I did 9-14 miles on Sundays and in college did either 18, 20 or 22 miles. There is a freedom in long runs and those conversations with training partners are etched in our memories for many years.
Long runs build your endurance. The late Arthur Lydiard was right about that. They make you stronger and fitter.
Enjoy your long run today!
Then, watch the London marathon. Some fine performances today!
Sunday, April 28, 2019-warm up, 75-80 minutes, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.
Week 16, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 6 x 300m, 100m jog, stride outs, cooldown
Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 8 x400m, 400m jog, 400m at mile pace, 200m jog, cooldown
Friday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75-80 minutes, cooldown