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,
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