A crazy weekend of track and field and road running. And on Sundays, for many of us, it is time for a long run. The long run is a 70-90 minute workout where we run with our friends, on varied courses and terrains, to build our strength and endurance. Even during the high racing season, we keep doing our long runs. I have to admit, it was my day to unwind and consider the workouts for the week. We actually ran with our coach, Dan Durante, for the first 1 hour 40 (we alternated 1:50, 2 hours, 2:20 over three weeks), and then he sent us up these god awful hills for 20-40 minutes. That was the important time.
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With programs such as that, I improved from 36 minutes to just over 31 minutes for 10,000 meters and from 17 minutes to just over fifteen minutes, twenty seconds for 5000 meters.
Sunday, May 6, 2015: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Week 16, into racing season
Tuesday: warm up, 20 minutes run, 8 x 200 meters, 200 meter jog, at 800 meter pace, 20 minute run, 8 x 200 meters, 200 meter job, at 600 meter pace, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, 8 x 400 meters, 200 meter job, pace at Mile pace, 30 minute run, cooldown
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance. If no race, 40 minute run, 4 x 300 meters cut downs, cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
