The long run is one of your most important workouts in your training arsenal. Build up your long run over the summer.
Championship Week 2, Day 7
Sunday, June 16, 2019: Long run.
Recovery Week 2, Day 7
Sunday, June 16, 2019: day off
And remember, as you are ending one season, and beginning another, check out www.hokaoneone.com running shoes. Make sure you take off 2 weeks after track season.
Weeks 22, Champ week 2, or Recovery Week 2
Monday: warm up, 30 minute run, 8 x 150 m stride outs, cooldown
Tuesday: warm up, 4x400m, mile pace, 400 m jog, 30 minute jog, cooldown
Wednesday; warm up, 45 minutes, 4 x 150m stride outs, cooldown
Thursday: warm up, 6 x 200m, 800m pace, 30 minute jog, cooldown
Friday: warm up, 30 minute run, 8 x 150m stride outs, cooldown
Saturday: warm up, race, cooldown
Sunday; warm up, 75 minute run
Recovery Week 2
Monday: day off
Tuesday: 30-45 minute run, trails
Wednesday: day off
Thursday: 30-45 minute run
Friday: day off
Saturday: day off
Sunday: Long run, 60-75 minutes