This is the seventh day of Week five of the 2022 RunBlogRun Summer Cross Country Mileage Program. Give us eight weeks, and we will get you ready for the fall cross-country season.
Sundays are about the long runs. In high school, my long runs were 8 miles to 12 miles. In college, we moved up to 15-22 miles on Sundays, mostly in Almaden Quicksilver Park or off Summit Road in the Santa Cruz Mountains.
Long runs are 70 minutes to two hours, depending on your time in training, and your distance. I recall asking 2019 World Champ Donavan Brazier what his long runs were, and the 800m specialist told me that he had once done a 8.5 miles!
When I raced marathons, I would put in a 30-32 miler five weeks out from my big marathon effort. Most weeks were 18-22 miles on a three-week rotation.
In high school, 8-12 miles makes sense, just stay healthy and talk to your coach.
Your workout today is Warm Up, 65-70 minutes, a moderate pace, hydrate, and cooldown.