Recently in Cross Country Category

Saucony 500 Mile Challenge, Week Ten, Day Five, Friday, August 22, 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 Ten, Day Two, Moving From Training to Racing, Tuesday, August 19, 2014: 

Tuesday: 1-mile warm up; 20-minute tempo run, 1-mile cooldown. To determine your tempo pace, add a half-minute to your present mile pace for 5k. So, if you can run 18:30 for 5k now, that is a 6 minute pace. Add 30 seconds, and your temp run pace is 6:30 per mile. Recalculate your pace as your fitness improves, perhaps once a month. #saucony500, #findyourstrong



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Saucony 500 Mile Challenge, Week Ten, Day One, Moving From Training to Racing, August 18, 2014: 

Monday: Warm-up, 6-mile run (400 Mile: 5 mile/300 Mile: 3 Miles): 8 x150 yards relaxed strideouts on grass, jogging back to start after each, no rest between: cool down. #saucony500


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Saucony 500 Mile Challenge, Week Nine, Day Seven, Sunday, August 17, 2014: 

Sunday: Easy nine mile run on grass or dirt, 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 Eight, Day Six, Saturday, August 16, 2014: 

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

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RunBlogRun.com and the RunningNetwork.com sites recommend this renewed support of the two mile postal. 

HOKA ONE ONE has revived the postal competition, a way for high school teams and individuals to see how fast they are over two miles and how they rank around their states, and yes, across the Estados Unidos. 

The site is located at www.hokaoneonepostalnationals.com. 

On top of that, RunBlogRun.com will list the top teams and we will do the same in American Track & Field magazine and Athletes Only! 

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Saucony 500 Mile Challenge, Week Nine, Day Five, Friday, August 15, 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 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 Nine, Day Three, Wednesday, August 13, 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 Nine, Day Two, Tuesday, August 12, 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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