Saucony RBR Summer Mileage Program, Week Five, Day Five, from RunBlogRun.com

To be ready for cross country in the fall, you need strength, some speed, lots of endurance and

some focus. Give us 90 minutes tops a day, and you have 22 and one half hours to good off, uhm, I mean work or play computer games.

Summer training is a great time to prepare for the coming year. Take a nap if you have time. And, dear readers, if you are in college, consider 30 minute easy runs in morning on Monday,

Wednesday and Friday.

Saucony Kilkenny XC, photo courtesy of Saucony running

Friday: Warm up, 45-50 minute run, then, six times 150 meters stride outs, then a nice cooldown.

If you want to put a bit more into the run, try Holmer fartlek: Go out for 25 minutes at conversational pace, and come back in 20 minutes, increasing the pace every five

minutes on the way back. Keep it fun. Catch your breath, then do the stride outs

at 800m-1,500m pace.

Cooldown, and go see a movie!

Author

Larry Eder

Larry Eder has had a 52-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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