Long runs are essential to your running success and the quality of your life. The long run is key to the week and when I ran, it set the emotion of my week. It was a time when my training partners and I would get in this place, where, an hour into it, we get to our zen. The talks were honest, deep and life changing. What John Parker called the shared experience, “Miles of Trials and Trials of Miles” , in once a runner, is what I am discussing. Long runs built my thought process, encouraged my creativity and satisfied my soul.
I get the same thing now when I walk 2-3 hours. Enjoy the long run. Please stay safe.
Sunday, 9 August 2020: Long runs, 70-75 minutes
A 5000m in Portland, photo by Cortney Ware
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 32, day 7
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, 10 x 1 minute, 5 k pace, 2 minutes easy, cooldown.
Sunday: Long runs, 70-75 minutes
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