Saucony 500 Mile Challenge, Week Six, Day Seven, your long run, by RunBlogRun

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Saucony 500 Mile Challenge, Week Six, Day Seven, your long run, Sunday, July 27, 2014: 

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8miles/300 Mile: 7 miles). #saucony500

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Molly Huddle, photo by PhotoRun.net

Molly Huddle is on a four race winning series. She won the US 5000 meter title on June 27, then, won a mile in a PB in Ireland (4:26.81) on July 12. On July 18, Molly broke the American record (her own) at 5,000 meters in 14:42.64. 

And on Saturday, July 26, Molly Huddle won the BIX 7 miler, in 36:15, on a very warm and humid day. Oh, and Molly Huddle ran the fastest time EVER by an American woman! 



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You're starting to get fit, you're running faster and feeling fitter. Stay focused on your goals. You might begin looking at cross country racing shoes to purchase in the upcoming weeks. And check your training shoes.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up; 20-min. tempo run, 1-mile cooldown.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. Recalculate your pace as your fitness improves, perhaps once a month.

Wednesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 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; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 3-mile run or a walk.


Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8miles/300 Mile: 7 miles).

Week 6 Totals: 500 Mile-38 miles; 400 Mile-35 miles; 300 Mile-27 miles Remember to post your miles on 500MileChallenge.com

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The 2014 Saucony Shay XC racing shoes, men and women

www.500milechallenge.com 

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