byLarry EderThis is the week six of the Saucony RBR Summer Mileage Training Program. This program is developed for high school and college cross country training to provide the coach and athlete with twelve weeks of summer training and six weeks of Fall cross country Training. Here is week six.
Week 6: Midway Through Summer . . .
This is a tough week. Check your shoes and make sure they aren’t too worn. Consider getting some racing shoes for the fall and use them for tempo runs.
Monday: Warm up; 45-50 minutes easy running; 6×150 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 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds and your tempo run pace is 6:35-per-mile.
Wednesday: Warm up; 45-50 minutes easy running; 6×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down
Thursday: 1-mile warm up, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat six more times, no rests); 1-mile easy cool down.
Friday: Warm up; 45-50 minutes easy running; 6×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30 minutes or find a hilly 4-mile race.
Sunday: Long, easy run, 65-Â70 minutes, on grass or dirt with friends.
#FindYourStrong, #crosscountry, #SauconyRBRSummerMileageProgram,
