The long runs over the summer build not only strength, but also endurance. They also build confidence. The summer after my junior year in college, I did five hilly runs a week, building up my mileage, my endurance and my confidence.
I ran in a park in South San Jose, Almaden Quick Silver Park. There was a 5.8 mile loop, and a 13 and 15 mile loop. The trails were hot, hilly and difficult. At the beginning of the summer, I would have to stop a couple of times. By the end of the summer, I could do the 15 mile loop under two hours. That fall, I won my first race, after about 400 races.
Enjoy the long run, photo by PhotoRun.net
Long runs also allowed me to consider, to discern the week before.
Run in the present.
Sunday, June 23, 2019: 60-65 minutes.
Recovery week 1
Saturday, June 22, 2019 is day off.
Easy running week 1
Saturday, June 22, 2019: warm up, 45 minutes, on trails, cooldown
Recovery week 1
Monday is a day off.
Tuesday is 45 minute easy run.
Wednesday is a day off.
Thursday is 45 minute easy run.
Friday is a day off.
Saturday is day off.
Sunday is a long easy run, 60 minute run.
Easy running week 1
Monday: warm up, an easy 45 minute run in a park, cooldown
Tuesday: warm up, trail run, find some hills (3-4), 45 minutes, cooldown
Wednesday: warm up, 40 minute easy run, try the roads, cooldown
Thursday: warm up, 50 minute holmer fartlek, go out in 25;30 minutes, come back in 24:30 minutes, cooldown
Friday: warrm up, easy 30 minutes, cooldown
Saturday: warm up, 45 minutes, on trails, cooldown
Sunday: warm up, long run, 60-65 minutes, cooldown
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