The long run is a key workout for distance runners, from 800 meters to 5000 meters and longer. Most distance runners have been doing these for years. As you get to the end of your season, and your mileage drops, long runs are still important.
Jo Pavey, photo by PhotoRun.net
Get out with your friends early on Sunday, and remember to thank your Mom to driving you to workouts, bringing your brothers and sisters to watch you race, listening to your complaining about running. Remember, it’s May 14, and it’s Mother’s Day.
Sunday, May 14, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
Week 17 , Spring/Summer 2017, Outdoor track season, Day One
This is the second part of our Spring/Summer season, and will run through June 1. Remember your push ups, sit ups too. This week, do ten push ups, bent leg sit ups and five pull ups a day. Note that we are beginnning to shake it up a bit.
Monday, warm up, six miles easy, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.
Tuesday, warm up, 4 sets of 600m, 400m, 200m, with half distance jog, with 600m at 800 current pace, 400m at current 400m pace and 200m at current 400m pace, with 400 meter jog between each set, ten push ups, pull ups, sit ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.
Thursday, warm up, 4 x 800 meters, with 400m jog between each, 800m at current mile pace, 4 x 150 meters, ten push ups, pull ups, sit ups, cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, race a team relay or a single event. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
