byLarry Eder
Saucony 500 Mile Challenge, Sunday, July 20, 2014,
Week Five, Day Seven, the Long Run
Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).
Long runs are important to your overall training. Find some friends, and explore a park for the seven to nine miles you are doing today. Remember to stretch, before and after, and always, always bring water and a dry t shirt for after the run.
And , as we are in week five, have you checked your training shoes?
Sunday, July 20, 2014, the Long Run
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
