My college coach was teaching me how to run well in hot weather. We were up in the Santa Cruz mountains, and it was 90 plus, hot as hell. He made me drink a liter of cold water and head off on a flat 20 miler. In the first ten miles I put down 3 liters in the first ten miles, and my stomach was bumping around. I was a bit uneasy as the heat continued. Then, about 14 miles I picked up the pace, and felt great and continued to run faster and faster, picking up my pace, and building confidence. Once I finished the 20 miles, Coach had me jog 800 meters, and took me over to a god awful hill. I was to do 4 Lydiard style hills (charge up 250 meters, jog 150 meters down, swift final 400 meters, jog 5 minutes, repeat). I felt great and finished, then did a two mile cooldown.
Eliud Kipchoge, Berlin 2018, photo by PhotoRun.net
Afterwards, my coach, who was a horse racing enthusiast, would wash our legs with freezing water. Next day I did 12 miles easy, with no issues.
Long runs are essential in your development. In high school, I suggest 75-90 minutes top. Enjoy it, and know that you are building efficiancy and your mortal engine.
Sunday: 85-90 minute long run
Week 17, Summer mileage, Training week 16, time to focus on the racing
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 150m, strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown
Sunday: 85-90 minute long run
