2021 RunBlogRun, week # 13, day 7

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The long-run is part of my weekly regimen for almost all runners, 800m-5000m. Begin at 55 minutes and build to 70-90 minutes. Keep the pace relaxed, tell stories and keep the conversation light. Check shoes again, make sure you have a pair for long runs and easy days and one for racing and quick days.

IMG_3608.jpgFrancine Niyonsaba moved up from 800m to 2 miles/3000m and 5000/10,000m, photo by K. Camara, from #ParisDL

Sunday: Long run, 75-90 minutes, at a conversational pace

2021 RunBlogRun, week # 13, Summer mileage, day 7

Monday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Tuesday: warm-up, 4 x 6 minutes, 5k race pace, 3 minute jog in between intervals, on XC course, or park, cooldown.

Wednesday: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, Hill repeats, 6 x 200m up the hill, jog easy down, 20 minutes good pace, 6 x 300m, at 800m pace, 100m jog between, slow cooldown.

Friday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, 3 x 1 mile, 800m jog, miles at 5k pace, 4x150m stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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