RBR Summer Mileage program, Week three.
Note, that we post week of workouts on runblogrun.com, plus daily on runblogrun.com and on FB, and twitter. If you have questions, email me at [email protected].
Goals: We’ll begin running 6 days a week and the 7 days a week can begin for juniors, seniors. For college athletes, add a second run 3 times a week, of 35-40 minutes of easy running on Monday, Wednesday and Friday.
Monday: Warm up, 40-45 minutes easy running, then 3 x 150 meter strideouts, cool down.
Tuesday: Warm up, 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K, if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace, add three time 150 meter strideouts, cool down.
Wednesday: Warm up, 40-45 minutes easy running, three times 150 meters, cool down.
Thursday: Warmup, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At bottom of hill, try four times 150 yards, jog back to the start. Keep the strideouts relaxed.
Friday: Warm ups, 40-45 minutes easy running, three times 150 meters, strideout, cool down.
Saturday:
Easy 30-minute run or a walk for 40 minutes. See a movie, do something completely different. Go to a coffee shop, check people out and read a book. Not a ipad, tablet, iphone, but a book. Zens you out. Enjoy the quiet.
Seniors, college athletes:
If you need to race, try a 5k on the roads, pushing the last half, a two mile at an all comers meet, or go out easy for 15 minutes, then, without straining, try to run the return run faster than the way out. Do a warm up and cooldown.
Sunday: Long, easy run, 50-55 minutes, easy, on grass or dirt, hang with friends. Keep the run especially relaxed if you raced on Saturday. Running on trails is a great way to keep it mellow. The idea is to keep moving and to build up stamina.
And in these hot and humid days, please hydrate!
‪#‎RBRsummermileage‬, ‪#‎crosscountry‬, ‪#‎summertraining‬
