2024 RunBlogRun Spring Training Program, Week 1, Day 7, Sunday is for the Long Run

This is Sunday, March 17, 2024.

This is your long run day.

2025 Winter Indoor Racing/Training Program, March 15, 2025, week 10, day 7, tenth week of year, building mileage, it’s Sunday!!!!!

2025 Winter Indoor Racing/Training Program, March 15, 2025, week 10, day 6, tenth week of year, building mileage, it’s Saturday!!!!!

2025 Winter Indoor Racing/Training Program, March 13, 2025, week 10, day 5, tenth week of year, building mileage, it’s Friday!!!!!

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!

Bryce Hoppel, USATF New York Grand Prix
Continental Tour Gold
presented by Global Athletics & Marketing Inc., photo by Kevin Morris

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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