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!
Herb 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
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