RBR Summer Mileage Program, Week Five: Getting on Track, by RunBlogRun

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Molly Huddle leads, July 26, 2013, 
photo by PhotoRun.net

Distance running is not a linear progression. There are good seasons and tough seasons. Some of the keys are to progress in your training, avoid injuries and learn to race well and develop different racing skills, and have a coach or adviser you trust and can learn from. 

We are now in week five of the program, and you should start feeling strong. Follow the program and remember, if you are a college runner, add morning runs on Monday, Wednesday and Friday, with 30-40 minutes duration. 

Week 5: Getting on Track . . .

You are getting on track. Make sure you remain focused on your goals. You are starting to get fit, you run faster, you feel fitter. Stay focused.


Monday: Warm up, 45-­50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. 

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 19 minutes for a 5K, that's 6:10 pace. Add 30 seconds and your tempo run pace is 6:40-per-mile. 


Wednesday: Warm up, 45-50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Thursday: 1-mile warm up, 6 Hill Repeats (run 200 yds uphill, turn, jog downhill to start. Repeat five more times, no rests);  1-mile easy cool down.


Friday: Warm up; 45-­50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.


Saturday: Easy 30-minute run or a walk.


Sunday: Long, easy run, 60­-65 minutes, on grass or dirt with friends.


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