O.K. Summer cross country training is starting today. We give you two weeks to get your training started and will build you up through the first couple of weeks in September.
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 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
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 miles; 400 Mile-24 miles;
300 Mile-22 miles
Remember to post your miles on 500milechallenge.com.