In high school, my long Sunday uns were 80-90 minutes. In college, I went 18 miles, 20 miles, 22 miles and then, back again. The long runs were a weekly thing, and I obsessed about mileage.
Sunday runs, photo by NAZ Elite
I had built up to 120 miles a week as a junior in high school, and then, after a health scare, stuck at 70 miles and did well my junior year. My improvement in the 2 mile was 90 seconds and in the mile was a minute. I was scoring points on my team, instead of finishing last. In college, my miles built up over 5 years, and I took 3 minutes off my 10k time, 90 seconds off my 5k time and finally went under 10 minutes for two miles. My best event was the hour run, where I went just under 11 mlles in an hour. It was fun, and I found the distance enjoyable.
Long runs are key to your development. Do them, enjoy them.
Week 11, Summer mileage, Training week 11, building racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 3 x mile, hilly, 1/2 mile jog, 8 x 160m stride outs, cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down
Friday: 30-45 minute minute park run, relaxed
Saturday: 5k hilly race, get the first few races in
Sunday: 85-90 minute long run
