Recently in Cross Country Category

Saucony 500 Mile Challenge, Week Twelve, Day Seven, Sunday, September 7, 2014: 


Sunday: Easy nine mile run on grass or dirt (if a race on Saturday, or 11 miles if no race), and run it with your friends! For the 400 mile club, go seven miles and for the 300 mile club, go six miles. #saucony500

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Saucony 500 Mile Challenge, Week Twelve, Day Six, Saturday, September 6, 2014: 

Saturday: Warm up, 5k road race, or 4-6k cross country race, cooldown. #saucony500

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Saucony 500 Mile Challenge, Week Nine, Day Four, Thursday, August 14, 2014: 

Thursday: 1-mile warm up; 7 hill repeats (run 200 meters up hill, turn, jog downhill to the start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8 x 150 meters as easy stride outs, jogging back to the start, no rest between; 1-mile easy cool down. #saucony500




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Saucony 500 Mile Challenge, Week Twelve, Day Three, Wednesday, September 3, 2014: 

Wednesday: Warm up; 6-mile run (400 mile; 5 miles/ 300 mile; 3 miles): 8 x 150 meters, relaxed stride outs on grass, jogging back to start after each, no rest between; cool down, #saucony500




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Saucony 500 Mile Challenge, Week Twelve, Day Two, Tuesday, September 2, 2014: 

Tuesday: 1-mile warm up; 20 minute tempo run, 1-mile cooldown. To determine your tempo run pace, add a half-minute to our present mile pace for a 5k. For example: If you are currently running 18:50 for a 5k, that is a 6:05 per mile pace. Add 30 seconds per mile and your tempo run is 6:35 per mile pace. Recalculate your pace as your fitness improves, perhaps, once a month. #saucony500, #findyourstrong



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Saucony 500 Mile Challenge, Week Twelve, Day One, Monday, September 1, 2014: 

Monday: Warm up; 6-mile run (400 mile: 5 miles, 300 Mile: 3 miles); 8 x 150 meters, relaxed stride-pits, jogging back to the start after each, no rest between; cool down, #saucony500, #findyourstrong


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Saucony 500 Mile Challenge, Week Eleven, Day Seven, Sunday, August 31, 2014: 


Sunday: Warm up; Ten mile run, on grass or trails, and with friends. 400 mile club run 8 miles and 3 mile club run six miles, cooldown. #saucony500

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Saucony 500 Mile Challenge, Week Eleven, Day Six, Saturday, August 30, 2014: 

Saturday: Easy three mile run, or, a walk. #saucony500

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Saucony 500 Mile Challenge, Week Eleven, Day Five, Friday, August 29, 2014: 

Friday: Warm up; 6-mile run (400 mile; 5 miles/ 300 mile; 3 miles): 8 x 150 meters, relaxed stride outs on grass, jogging back to start after each, no rest between; cool down, #saucony500


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Saucony 500 Mile Challenge, Week Eleven, Day Four, Thursday, August 28, 2014: 

Thursday: 1-mile warm up; 7 hill repeats (run 200 meters up hill, turn, jog downhill to the start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8 x 150 meters as easy stride outs, jogging back to the start, no rest between; 1-mile easy cool down. #saucony500


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