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
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
Saucony Shay XC Hero, Men and Women’s models