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2024 Winter Training Program, Week 4, Day 7, Sunday is all about the Long Run!

2024 RunBlogRun Winter Training Program, Week 4, Day 7, Sunday is about the Long Run

This is Sunday, January 28, 2024.

This is day 7 of the RunBlogRun Winter Training Program, week 4.

Today is a long run.

The term, long run is relative.

I recall speaking with Donovan Brazer, the 2019 World Champion at 800 meters, who told me that his long run was 8 miles!

The late Kenny Moore, two-time Olympian and senior writer at Sports Illustrated during its wonder years, ran a 30 miler once a week to prep for

his marathons.

My approach is more moderate.

In high school, 60-90 minutes makes sense. In college, 90-2:20 makes sense, provided both are in 3 weeks juggling, like 75 minutes, 90 minutes, 70 minutes for high schoolers.

Your workout today:

Warmup slowly,

70-90 minutes, moderate pace,

cooldown slowly, make sure that you do some slow stretching,



Larry’s Deep Thoughts: Long Runs are key to your training. They are one of the essential workouts of the week. They are different for different focuses, from 800m to the marathon. Speak to your coach before you increase your long run. Remember, my daily suggestions are for your coach and you. Always ask your coach prior to changing your training! 

This is the Brooks Cascadia, It is a fun show for long runs, especially on trails. Get something sturdy for trails, check this shoe out and other Brooks models at Brooks has been a sponsor of RunBlogRun since 2006, RunningNetwork since 1992, and American Track & Field (then American Athletics) since 1990. Support the brands that support and live in our sport!

  • Larry Eder

    Larry Eder has had a 51-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America’s first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: “I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at, the most of anything I have ever done, except, maybe running itself.” Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, ” I’m no Angel.”

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