Saucony 500 Mile Challenge, Week 5, Day Six, from RunBlogRun

Last night, in Monaco, under the stars, Molly Huddle proved, once again, that she is the best American women distance runner, period. Her 14:42.64 new American record gives her the top two times by an American woman at the distance. Since August 2010, Molly Huddle has owned the American record, and while some of the top American woman have tried to break the record, it has stood.

Molly Huddle uses cross country as part of her base each year. Her strength, her endurance, and also her drive, come from that experience.

Want to be your best? Then become tough as Molly Huddle.

Take the Saucony 500 Mile Challenge!

Be careful though, the doe-eyed avenger is one tough 5,000 meter runner!

Molly Huddle races in Rome, June 5, 2014,

photo by PhotoRun.net

Saturday, July 19, 2014

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 51-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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