Saucony Carrera XC, photo from Saucony Running
You are now into week seven of the Saucony RBR Summer mileage program. We hope that it is of benefit to you and your team. The key in building strength and speed for cross country is consistent training that callouses the athlete for the upcoming season. We have a long run, a tempo run, a hill workout and moderate training runs with stride outs several days a week. If you are a college athlete you can add three 30-40 minute morning runs on Monday, Wednesday and Friday.
Saucony RBR Summer Mileage Program, Week Seven, Day two, Tempo Run
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 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds and your tempo run pace is 6:35-per-mile.