This is Sunday, March 31, 2024.
This is your long run day.
Your workout:
Warm up slowly,
75-90 minutes of running for juniors and seniors and 65-70 minutes for freshmen and sophomores.
Hydrate,
Cooldown,
get out of wet clothes,
Recover,
Larry’s Deep Thoughts:
Long runs are relative.
I remember running with Rob De Castella on his moderate run on Wednesdays, which was 15-18 miles. In 1984, we did that in Nisene Marks. Dan Gruber was running with Rob and me, and about 15 miles, Rob very casually looked back and said, ” You going to be okay?” I was all out at about a 6.15-mile pace, and I said to Rob and Danny, “See you in three miles.” They took off 5 30, 5:15, and then about 5 minutes. It was smooth and deadly. I hobbled in, running a 6:30 pace for the last three miles.
I recalled in an interview with Donavan Brazier, 2019 World Champion at 800m, that his longest run was 8 miles for his training at the time.
For a high schooler, I suggest time. For freshmen and sophomores, try 9-10 miles. For juniors to seniors, 12-14. Keep it relaxed.
