The Long Run is a fitting name for this website as it is in my opinion the most important run of the week. It provides the strength your legs need to deliver the speed endurance in longer races. Something I found lacking as I lined up for the Sydney Striders 10km last Sat. These last two weeks have been consistent and have included another 5km race then the 10km. Slowly I’m getting there.
Mon 17th – Sun 23rd
Mon: 10km easy
Tue: 6km tempo with Rejoovfitness – 19:50. PM: 5km easy
Wed: 14km along the Murrumbidgee in Wagga
Thur: 8.5km easy – Wagga
Fri: 10.5km easy – centennial park
Sat: Park run at Curl Curl 16:17 – total 12km
Sun: 30km in 2:15hr
Total – 100km
Mon 24th Feb – Sun Mar 2nd
Mon: AM: 9km, PM: 7km
Tue: AM: 10km easy, PM: 10km incl 4lap, 3lap, 2lap, 1lap (4:59,3:39,2:25,70secs)
Thur: 8km easy
Fri: 7km easy
Sat: Striders Nth Head 10km – 34:18 after a 16:40 first half (no strength).
Sun: sluggish 26km long run.
Total – 108km