From the Race Directors | BDBR Academy of Health, Wellness & Fitness
Sunday Long Run Race Training Series Guidelines
Our “Church of the Sunday Long Run “ is part of a Race Training Series, which is a focused and continuous run. We don’t stop unless it’s necessary, such as yielding the right of way to vehicles, bikes, pedestrians, or for the safety of our runners and others.
We maintain a conversational pace, which should be 2-3 minutes slower than your race goal pace.
- For example, if your race pace is 6:12, your conversational pace is 8:12, and your easy run should be around 9. If your race pace is 11:30, your conversational pace is between 13:30, and your easy run should be around 14:30.
The only exception is week 4, when we train at actual race pace.
Our distances are structured around year-round marathon training. If you’re training for a shorter distance (5K to 42K), you’re welcome to join. Your distance will be adjusted based on the longest distance you’ve completed in the past month.
For instance, if your longest recent race was a 10K and you don’t plan to train for a Half or Full Marathon (21K-42K), your long run should be capped at approximately 13 miles. (See our previous posts for the rationale behind this approach.)
To respect everyone’s time, we start promptly at the posted time. The route will be posted in advance so you can join us at any point along the course to complete your mileage.
If you plan to join us, please sign up so we can anticipate attendance and ensure proper support.
Thank you for your commitment and discipline.
Tito Perez & Lenin Grullon
Race Directors, Boogie Down Bronx Runners Academy of Health, Wellness & Fitness
