This is Monday, August 14, 2023.

This is day one of Week 7 of the 2023 RunBlogRun Summer Mileage Program.

Mondays are the first day of the week.

Many of you have following our workouts for seven weeks now. You are getting fit again and feeling pretty good running in the summer.

Your workout for today is a recovery day.

Saturday was a race day. Sunday was a long run day.

Warm up slowly, 45-55 minutes of moderate running. Start easy for 15 minutes, and get to a good pace; keep it there for 30 minutes, then gradually slow down. Cooldown with some big muscle stretching.

Remember, Frosh/Sophs-one run a day, Juniors-up to you, Seniors, 30-minute run on Monday, Wednesday, and Friday.

In college, I suggest a 30-minute run for the first two years, three days a week, for juniors and seniors, five days a week.