RBR Summer Mileage, Week Four by Runblogrun.com

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Ben True, photo by PhotoRun.net

This is the fourth week of cross country training. For you to handle the hard workouts in the fall, you need to build strength over the summer. The long runs, tempo runs and hill runs will help build you towards a higher level of fitness. The racing will give you indications of how the training is coming along. 

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RBR Summer mileage, Week 4.....

Week 4: The Training Gets Tough . . .

By now, you should be running at a better pace than when you started and noting that your tempo runs are more fun. You're getting into a groove. Do the tempo runs and hill runs with teammates. The hard workouts are easier this way.

Monday: Warm up, 40-45 minutes easy running; 4x150 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, 40-45 minutes easy running; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 5 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat four more times, no rests); 1-mile easy cool down.

Friday: Warm up, 40-45 minutes easy run; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Find an all-comers meet and run a 2-mile or 5K. Warm up, run strong, and then cool down.

Sunday: Long, easy run, 55-60 minutes, on grass or dirt, with friends.

#RBRSummertraining, #RBRsummermileage, #crosscountry,

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