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.
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
