Workout for Sunday, May 24, 2026,(Week 10, Day 7, Spring 2026)
These are your early Spring workouts. We are now in week ten.
Your Sunday workout: warm-up, 75-90 minutes of moderate running with a 10-minute hill grind midway through the run, moderate pace til the end, cooldown. Hydrate after your run, before your run as well.
The long run is a key part of our weekly plans for middle-distance runners during indoor track, outdoor track, summer mileage, and fall cross country. We suggest a modest pace (where you can hold a conversation) for the day, and include a long hill, eight to ten minutes long, or a series of 3 to 4 hills, 10-12 minutes during the middle of the run. Long runs help develop your aerobic base, endurance, strength, and confidence.
Hydration is a state of mind. Hydration is not about drinking lots of sugary drinks; it is about getting down water, 8-12 glasses of 8-12 oz a day, carrying a water bottle, and managing caffeine intake and carbonated sugar drinks, which are absolute crap for a real athlete. Also, stay away from the so-called sports energy drinks and do not combine them with alcohol. Why train your butt off and then mess it up by putting some junk in your mortal engine?
Think before you drink.
Do you want to be a better track runner than you were in the past? Focus and follow our training. It is all about the consistency.
For Winter reading! Self-Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
Remember, one day at a time!!!! #crosscountryrunning, #trackandfieldtraining, #springtraining
