SAturday, july 18

The Long Run. 

 

Yesterday was a recovery day, which allows us to have a little extra juice on the Long Run.   We're still looking at just covering the distance we need to for the Long Run, which is set @ 20% of our weekly total. 

 

Later in the season, we'll do add specific stress via hills, progression or even some fartlek in the second half of the Long Run. 

The Long Run.

Main Workout

Distance is based on a percentage of your weekly total. ​

50 mi- 10-11 miles

45 mi- 9-10 miles

40 mi- 8-9 miles

35 mi- 7-8 miles

30 mi- 6-7 miles

25 mi- 5-6 miles

20 mi- 4-5 miles

Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

​​

Tel: 605. 605. 9820

coachjessecoy@gmail.com

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