RBR Summer Mileage, Week Four by Runblogrun.com

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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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