Saucony RBR Summer mileage, Week Six, from RunBlogRun

By Larry Eder on August 5, 2013 4:12 AM | 0 Comments
This 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. 

We will also post this daily on Face Book and twitter. If you have questions, email me at [email protected]. 

Huddle-HalFV-USAxc12.JPG
Molly Huddle, Sara Hall, photo by PhotoRun.net 

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;  6x150 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; 6x150 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; 6x150 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, 65-­70 minutes, on grass or dirt with friends. 


#FindYourStrong, #crosscountry, #SauconyRBRSummerMileageProgram, 

Larry Eder

Larry Eder

Bio: Larry Eder has had a 44 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 Track & Field 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."

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Categories:

Tags:

  • Cross Country,
  • FindYourStrong,
  • Saucony,
  • Saucony Kilkenny XC 5,
  • Saucony RBR Summer Mileage Program,
  • Week Six

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