RBR Summer Mileage, Week 4, Day 5: 40-45 minute run, by RunBlogRunS

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Summer training is key to your success in fall cross country. It is also, honestly, key to your success in your next track season. 

The summer program we have developed builds you up gradually, and gives you enough rest to be strong and fresh when you have your first workouts with your team. 

Remember to have some fun this summer too! See a scary movie, read some books, just remember to give us the hour to ninety minutes you need to do the workout each day. 

Any questions, any fears? Send me an email at [email protected] or to [email protected] and we will respond. 

True_BenFH-BAA5km12.jpg
Ben True winning BAA 5k, April 2012, 
photo by PhotoRun.net

RBR Summer mileage, Week Four, Day 5: 40-45 minute run

Friday: warm up, 40-45 minute run, 4 x 150 meters, stride outs, cooldown,


For college runners, we have suggested adding 30 minutes of easy running on Monday, Wednesday and Friday mornings. 

If you want to add a bit to this workout, please consider a bit of Holmer Fartlek: go out in 25 minutes relaxed, and run harder each five minutes on the way back, making the sections faster and faster, not all out, but working well. 

Then, do the strideouts and cooldown. 


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