byLarry Eder
If you want to be a good cross country runner, then, you need to train over the summer! Here is our daily training for the Saucony 500 Mile Challenge. Sign up at www.500MileChallenge.com.
Saucony 500 Mile Challenge, Week One, Day Three
Wednesday: Warm up; 5 Miles easy running (400 Mile: 4 Miles/300 Mile: 3 Miles); cool down).
#saucony500
(The entire first week of training is posted below).
This week, you’ll start on the road to a good summer of training with run a long
run, a tempo run and some moderately-paced runs. Don’t worry too much
about pace for the first two weeks; just get out there, have some fun, and get
into the habit of daily running. Workouts always begin with a warmup, some
gentle stretching of major muscle groups, and light jogging. Repeat for your
cool down.
Monday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile:
3 miles); cool down.
Tuesday: 1-mile warm up; 20-min. 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 19 minutes for a 5K, that’s
6:10 pace. Add 30 seconds and your tempo run pace is 6:40-per-mile.
Recalculate your pace as your fitness improves, perhaps once a month.
Wednesday: Warm up; 5 miles easy running (400 Mile: 4 miles/300
Mile: 3 miles); cool down.]
Thursday: 1-mile warm up; 2 hill repeats (run 200 yds uphill, turn, jog
downhill to start. Repeat one more time, no rest); 1-mile easy cool down.
Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3
miles); cool down.
Saturday: Off. Walk, bike, see a movie, watch Game of Thrones.
Sunday: Easy 6-mile run (400 Mile: 5 miles/300 Mile: 5 miles), on
grass or dirt.
Week 1&2 Totals (each wk): 500 Mile-31 (62) miles; 400 Mile-24 (48)
miles; 300 Mile-22 (44) miles
Remember to post your miles on 500MileChallenge.com
photo by PhotoRun.net
