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Home Cross Country

Saucony 500 Mile Challenge, Week 5, Day One, the long run, from RunBlogRun

Larry Ederby Larry Eder
July 14, 2014
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Ben True, a Saucony athlete, made the cover of the bible of the sport, Track & Field News! He lead the world in the 5,000 meter distance until the this past June. His big PB at the distance, over ten seconds, showed that his 13:02 for 5,000 meters was the result of hard work, and years and years of cross country training. 

Want to be your best? Train this summer for cross country. Take the Saucony 500 Mile Challenge! 

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Saucony500Challenge.png


Week Five: The Training Gets Tougher! 


By now, you should be running at a better pace than when you started and
noting that your tempo runs are more fun.Do the tempo and hill runs with
teammates–hard workouts are easier this way. Check your shoes weekly!

Monday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles);
4×150 yards relaxed strideouts on grass, jogging back to the start after
each, no rest between; 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-mile run (400 Mile: 4 miles/300 Mile: 3
miles); 4×150 yards relaxed strideouts on grass, jogging back to the
start after each, no rest between; cool down.

Thursday: 1-mile warm up; 5 hill repeats (run 200 yds uphill, turn, jog
downhill to start. Repeat four more times, no rests); 1-mile easy cool down.

Friday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles);
4×150 yards relaxed strideouts on grass, jogging back to the start after
each, no rest between; cool down.

Saturday: Warm up; 4-5-mile run; cool down.
Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8

miles/300 Mile: 7 miles).

Week 5 Totals: 500 Mile-36 miles; 400 Mile-32 miles; 300 Mile-27 mile
Remember to post your miles on 500MileChallenge.com 



Author

  • Larry Eder

    Larry Eder has had a 52-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 Athletics 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." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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Larry Eder

Larry Eder

Larry Eder has had a 52-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 Athletics 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." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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