Long runs are the cherry on the ice cream sundae of training. Always loved my long runs, always will. Enjoy your Sunday runs with some friends, and find a cool place to run. I used to love running in cemetaries (on the roads or trails, be respectful).
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Sunday, May 12, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Week 17, 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.
