RBR Summer Mileage Training Program: Week 2, by Runblogrun.com

Molly Huddle, July 6, 2013, Meeting AREVA, 5,000m,

photo by PhotoRun.net

Molly Huddle is the American record holder in the 5,000 meters. She is also one of the best American women cross country runners. In high school, at Notre Dame, and now, as a Saucony runner, Molly knows that cross country is part of all serious distance runner’s regimens.

Here is week two of our RunBlogRun.com Summer mileage program:

We are providing the workouts in English and en Espanol.

Questions? Just send them to runblogrun@gmail.com.

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Here is the upcoming week of training. Remember, we will also post each day, day by day!

WEEK 2: GETTING THE HABIT STARTED…

Monday: ÂWarm up, 40 minutes easy running, 2 x 150 meters, strideouts, easy, cool down.

Tuesday: 1 Mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute pr mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for a 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down.

Wednesday: Warm up, 40 minutes easy running, 2 x 150 meters, stride outs, cool down.

Thursday: Warmup, 1 mile, hill repeat, 3 repeats, 200 yards, uphill, 300 yards, jog downhill, 1 mile easy, cooldown.

Friday: Warm up, 40 minutes easy running, 2 x 150 meter stride outs, cool down.

Saturday: Walk, bike, swim for 30 minutes, relax, and see a movie.

Sunday: Long, easy run, 50 minutes, easy, easy on grass or dirt.

Thoughts: You’ll be a little sore this week, as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends.

And below, the training week two en espanol:

â€Ž

He aquÃ la prÃ³xima semana de entrenamiento. Recuerde, tambiÃ©n vamos a publicar todos los dÃas, dÃa por dÃa!

SEMANA 2: PRIMEROS PASOS DEL HÃBITO …

Lunes: Calentamiento, a 40 minutos fÃ¡cil correr, 2 x 150 metros, strideouts, fÃ¡cil enfrÃe.

Martes: 1 milla calentamiento, recorrido de regularidad, 1 milla al tiempo de reutilizaciÃ³n. AsÃ es como va el entrenamiento: correr 20 minutos, a una milla pr medio minuto mÃ¡s lento que el ritmo actual de millas a 5 kilÃ³metros. AsÃ que si usted puede funcionar 19 minutos para un 5K ahora, lo que significa un ritmo 6:10, mÃ¡s de 30 segundos, o un ritmo por kilÃ³metro 06:40. Calentar, enfriar.

Jueves: Calentamiento, 1 milla, colina repeticiÃ³n, repite 3, 200 metros, cuesta arriba, 300 metros, correr cuesta abajo, 1 milla fÃ¡cil reutilizaciÃ³n.

Viernes: Calentamiento, a 40 minutos corriendo fÃ¡cil, 2 x 150 metros outs zancada, se enfrÃe.

SÃ¡bado: Caminar, montar bicicleta, nadar durante 30 minutos, relajarse y ver una pelÃcula.

Domingo: Long, fÃ¡cil gestiÃ³n, a 50 minutos, fÃ¡cil, fÃ¡cil en la hierba y la suciedad.

Pensamientos: SerÃ¡s un poco de dolor de esta semana, ya que su cuerpo se adapta. Beba sus lÃquidos, dormir, comer bien y pasar el rato con sus amigos.

# crosscountry, # summermileage, # RBRsummermileage

Author

Larry Eder

Larry Eder has had a 51-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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