2021 RunBlogRun, week # 8, Summer mileage, day 7

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The long run is a key staple in all distance training. Keep this run at a good pace, but one that you keep up a bit of conversation.

TRIALS_DAY7_CORTNEYW-03945.jpgEmily Sisson built her strength for 10,000m with weekly long runs, photo by Cortney White

Sunday: Long run, 65-75 minutes, at a conversational pace

2021 RunBlogRun, week # 8, Summer mileage, day 7

Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Tuesday: warm-up, relaxed 55-65 minute run in the hills, enjoy the day, cooldown.

Wednesday: light run, 40 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.

Friday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, 60 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown

Sunday: Long run, 65-75 minutes, at a conversational pace

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