RBR Summer mileage, Week 4…..
Week 4: The Training Gets Tough . . .
By now, you should be running at a better pace than when you started and noting that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates. The hard workouts are easier this way.
Monday: Warm up, 40-45 minutes easy running; 4×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
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.
Wednesday: Warm up, 40-45 minutes easy running; 4×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 5 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat four more times, no rests); 1-mile easy cool down.
Friday: Warm up, 40-45 minutes easy run; 4×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Find an all-comers meet and run a 2-mile or 5K. Warm up, run strong, and then cool down.
Sunday: Long, easy run, 55-60 minutes, on grass or dirt, with friends.
#RBRSummertraining, #RBRsummermileage, #crosscountry,