• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

2021 RunBlogRun, week # 16, Summer mileage, day 7

Larry Ederby Larry Eder
September 19, 2021
0
0 0
0
SHARES
8
VIEWS
Share on FacebookShare on Twitter

The long run is the last run of the week for some, and for others, the first run of the week. Enjoy the run, do it at a pace that you can tell tale tales, laugh with each other and feel challenged during a few good hill climbs. You have completed sixteen weeks of summer training, and are ready to roll. A few races, and you will be ready to roll. For Summer mileage 2022, see you about June 15!

Good luck in cross country!

RelatedPosts

Coffee with Larry (on You Tube), May 6, 2025, Thoughts on Grand Slam Track Miami, Shanghai Diamond League, and my Chat with BBC!

Galen Rupp at the 2024 Bank of America Chicago Marathon; Deep thoughts on how you build a long term career!

GBTC Remembers 1975!

lindsay vs viren.jpgHerb Lindsay vs. Lasse Viren, circa 1979, photo NYRR

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

2021 RunBlogRun, week # 16, Summer mileage, day 7

Monday: AM for advanced: 30-minute run

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

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

Wednesday: AM for advanced: 30-minute run.

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

Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to the track, 6 x 200m, 20 minute cooldown

Friday: Advanced athletes, take light AM 30 minute run.

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

Saturday: warm-up, 5 x 1000m, 5k pace, 3 minute break between 1000ms, 30 minute run, moderate pace,

4x150m strideouts, then, cooldown.

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

Author

  • Larry Eder

    Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

    View all posts
Previous Post

The Kip Keino Classic Continental Tour meeting leaves memories to last in Kenya

Next Post

2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 1

Larry Eder

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

Similar Post

Morning after Thoughts on Bislett
Diamond League

Oslo Bislett Games Bislett Stadion, Oslo (NOR), 11-12 June 2025

June 16, 2025
Diamond League Stockholm
Uncategorized

Diamond League Stockholm

June 16, 2025
This Day in Track & Field History, June 15, Buddy Edelen sets WR in Marathon, 2:14.28 (1964),  by Walt Murphy News and Results Services
Athletic History

This Day In Track & Field, June 15, Jack Lovelock wins Mile of Century in front of 35,000 fans at Princeton (1935), Buddy Edelen sets WR in Marathon (1963), written by Walt Murphy

June 16, 2025
2025 Spring Racing/Training Program, June 6, 2025, week 12, day 5, Friday is easy in final sharpening, slow down prior to Summer Mileage!
Spring Training

2025 Spring Racing/Training Program, June 15, 2025, week 13, day 7, Second week of sharpening, Second week, transition from track to cross country.

June 16, 2025
The RunBlogrun Interview: Asafa Powell, Working on the Little Imperfections, (from the Archives, January 6, 2008)
Athletics history

This Day in Track & Field, June 14, Morgan Taylor sets WR at 400m hurdles (1924), Asafa Powell breaks WR (1997), HJ showdown at adidas Track Classic (2014)! by Walt Murphy

June 15, 2025
Morning after Thoughts on Bislett
Diamond League

Morning after Thoughts on Bislett

June 15, 2025

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

April 5, 2023
2023 Nike Pre Classic: Two Amazing Days of Track & Field!

Noah Lyles, The Clock Doesn’t Lie

March 7, 2024
Grand Slam Track’s Kingston Slam Comes to a Close with 12 Slam Champions

2025 Spring Racing/Training Program, April 11, 2025, week 4, day 5, fourth week of year, Friday is an easy day!

April 12, 2025
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

February 6, 2025
Mondo Duplantis and the Jump that made him the greatest of all time

Mondo Duplantis and the Jump that made him the greatest of all time

8
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

7
My Five Biggest Takeaways from the Men’s Olympic Trials Marathon, by Oliver Hinson

My Five Biggest Takeaways from the Men’s Olympic Trials Marathon, by Oliver Hinson

7
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
Morning after Thoughts on Bislett

Oslo Bislett Games Bislett Stadion, Oslo (NOR), 11-12 June 2025

June 16, 2025
Diamond League Stockholm

Diamond League Stockholm

June 16, 2025
This Day in Track & Field History, June 15, Buddy Edelen sets WR in Marathon, 2:14.28 (1964),  by Walt Murphy News and Results Services

This Day In Track & Field, June 15, Jack Lovelock wins Mile of Century in front of 35,000 fans at Princeton (1935), Buddy Edelen sets WR in Marathon (1963), written by Walt Murphy

June 16, 2025
2025 Spring Racing/Training Program, June 6, 2025, week 12, day 5, Friday is easy in final sharpening, slow down prior to Summer Mileage!

2025 Spring Racing/Training Program, June 15, 2025, week 13, day 7, Second week of sharpening, Second week, transition from track to cross country.

June 16, 2025

Popular Stories

  • Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

    Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

    0 shares
    Share 0 Tweet 0
  • Noah Lyles, The Clock Doesn’t Lie

    0 shares
    Share 0 Tweet 0
  • 2025 Spring Racing/Training Program, April 11, 2025, week 4, day 5, fourth week of year, Friday is an easy day!

    0 shares
    Share 0 Tweet 0
  • Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • An epic pole vault competition

    0 shares
    Share 0 Tweet 0
Morning after Thoughts on Bislett
Diamond League

Oslo Bislett Games Bislett Stadion, Oslo (NOR), 11-12 June 2025

June 16, 2025
Diamond League Stockholm
Uncategorized

Diamond League Stockholm

June 16, 2025
This Day in Track & Field History, June 15, Buddy Edelen sets WR in Marathon, 2:14.28 (1964),  by Walt Murphy News and Results Services
Athletic History

This Day In Track & Field, June 15, Jack Lovelock wins Mile of Century in front of 35,000 fans at Princeton (1935), Buddy Edelen sets WR in Marathon (1963), written by Walt Murphy

June 16, 2025
2025 Spring Racing/Training Program, June 6, 2025, week 12, day 5, Friday is easy in final sharpening, slow down prior to Summer Mileage!
Spring Training

2025 Spring Racing/Training Program, June 15, 2025, week 13, day 7, Second week of sharpening, Second week, transition from track to cross country.

June 16, 2025

Recent Tweets

Next Post

2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 1

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved