This is January 21, 2024.

This is your long day, the seventh day of the week.

Long runs are key to your development. This is meant for 800-meter runners to the marathon.

The father of modern distance training, Arthur Lydiard, had his 800m to marathoners train together

for the first two phases of their training, meaning that 800m stars like Peter Snell ran 22 miles on

Sunday, just like Murray Halberg (1960 Rome gold, 5,000m) , Barry Magee (marathon bronze) and

John Davies (bronze, 1,500m Rome 1960).

Your workout today:

Warm up slowly, 60-75 minutes of moderate running, on trails, on safe roads, or in a park. Enjoy the run

with your friends!

Cooldown slowly,


get into dry clothes,