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Saucony 500 Mile Challenge, Week Thirteen, Day Four, Thursday, September 11, 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, #findyourstrong




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Saucony 500 Mile Challenge, Week Thirteen, Day Three, Wednesday, September, 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 Thirteen, Day Two, Tuesday, September 9, 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 Thirteen, Day One, Monday, September 8, 2014: You've Made it!

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 Nine, Day Four, Thursday, September 4, 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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Evan Jager, USA Outdoor, June 2014, photo by PhotoRun.net


Cait Chock wrote this piece about the benefits of hurdle drills for middle and long distance runners. Well written, this is a great primer for high school coaches looking for ways to develop more efficient runners. 
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 Eleven, Day Three, Wednesday, August 27, 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 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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