The long-run on Sunday is a staple in the distance runner’s regimen. Long runs are both physically and mentally of benefit. Arthur Lydiard, the eccentric, genius coach, who was a former New Zealand milkman, ran up to 200 miles a week to see what was the best regimen for his athletes. In 1960, his athletes medaled in the 800m, 5,000m, and marathon, in 1964, his athletes medaled in the 800m, 1,500m, plus placed high in 5,000m and 10,000m. Since the 1964 Olympics, I can not think of a middle-distance and long-distance runner who has not been influenced by Lydiard, including double-double champ Lasse Viren. And remember, Lydiard’s crew from the 1960 Olympics, Peter Snell, Murray Halberg, John Davies, Billie Bailie, were all from the same neighborhood!
In Lydiard’s time, the Sunday run was 18-22 miles, with tough hills, and a variety of course changes. Lydiard thought that was good for our feet. Enjoy your long run today, breathe in the clean air, and be thankful that you can move and run, without worrying about drones, missiles, and someone taking over your country.
The very last steps of one of the most exciting 800-meter races in Olympic history! Munich 1972, Gold was Dave Wottle (USA), bronze was Mike Boit (Kenya) and silver was Yevgeny Arzhanov (Ukraine), photo from Wikipedia
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 9, Day 7
Monday: warm-up, 40-50 minutes moderate running, 6 x 100m stride outs, cooldown
Tuesday: Warm-up, 55 minutes running on trails, 15 minutes easy running, then, 8 times 2 minutes hard, 3 minutes easy, with 15 minutes easy running, and cooldown, (hard running at 1500m pace)
Wednesday: warm-up, 40-50 minutes, moderate running, 6 x 100m stride outs, cooldown
Thursday: warm-up, 55-minute fartlek, 10 minutes running, then 16 x 1 minute hard, 1 minute easy, 13 minutes running, then cooldown
Friday: warm-up, 40-50 minutes moderate running, 6 x100m stride outs, cooldown
Saturday: warm-up, Racing on the relay, 4x400m, plus a 1000m, or an 800m, cool down
Sunday: 65-70 minutes moderate pace, on trails