A TIP FROM COACH JAY:

THE CHALLENGE OF A CHALLENGING LONG RUN

The long run is the most important workout of the week, and for most runners it's the most difficult run to get motivated for. The length of the workout and the need to concentrate the entire distance makes this run very challenging, which is why finding running partners is so important.

But if you're going to take the time to do a long run and you've found people to run with, why not make the run a bit more challenging? A hilly course is the perfect venue for a long run, as it forces you to properly pace yourself in the opening miles. Trying to maintain a pace while running on a hilly course is the perfect psychological challenge when training for 10k, half-marathon and marathon distances. Not only will you improve your aerobic fitness during this workout, you'll learn how to push through the rough patches that we all go through during a long run.

Challenge yourself every two or three weeks by finding a difficult, hilly course for your long run.

*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.