Our training weeks begin on Monday.

This is your daily training for Monday, April 22, 2024.

This is week 7, day 1.

You need an easy day after a race on Saturday and a long run on Sunday.

Your workout,


45-55 minutes of moderate running,

6×150 meter stride-outs,



recover, get wet clothes off, change into dry clothes,

Larry’s Deep Thoughts:

We are in week seven.

Our easy days are Monday, Wednesday, and Friday.

Recovery days are key in our plan.

At this time, Tuesdays are track days, Thursdays are fartlek or short track days, and Saturdays are races or another hard day.

Sundays are long days.

Consistency is key.

If you want to develop your talents, you have to stay focused.

The picture below is of Bill Rodgers. Bill won four Boston Marathons and four NYC Marathons, as well as American records at 20k, hour run, and 30k and a world record at 25k.

Bill was a good high school runner and broke 9 minutes for 2 miles in college.

In 1975, Bill Rodgers won his first Boston, after one DNF and one 2:19 finish, in an American record of 2:09.55. During that race, Bill stopped for a drink several times and stopped to tie his shoes. His shoes, a free pair from NIKE, sent by Steve Prefontaine, needed to be tightened during the race.

The secret of Bills’ success? His consistency!

Remember that!

Bill Rodgers, en route to his 1975 BAA Boston Marathon victory, stopping for a drink, tying his shoes, and running a 2:09.55 AR, photos courtesy of BAA