This is Sunday, March 17, 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: Elle St. Pierre won the 3,000m at the 2024 World Champs in Glasgow, igniting a US middle-distance bonanza! Yared Nuguse then took silver in the 3000m. The next day, Bryce Hoppel took gold at 800m, Cole Hocker took silver, and Hobbs Kessler took bronze in the M at 1,500m. In the final event, Emily MacKay dug deep to the front, holding on for the bronze, while Nikki Hiltz took the silver, giving the US 7 middle distance medals! Believe!
All of them do long runs based on their training. 800m-5,000m can start with 60 minutes and build up to 90 if you are in high school, 2:00 in college, and 2:30 post-college. Vary the distances on 3-week cycles, so 70-80-90 for high schools, 1:30, 1:45, 2:00 for college, and 2:00, 2:10, 2:30 for post-collegiate. Vary the pace, and have some fun with it!
And Happy St. Patrick’s Day!
Continental Tour Gold
presented by Global Athletics & Marketing Inc., photo by Kevin Morris
