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Home Cross Country

Saucony 500 Mile Challenge, Week Five, Day Four, by RunBlogRun

Larry EderbyLarry Eder
July 17, 2014
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Saucony 500 Mile Challenge, Week Five, Day Four, them hills: July 17, 2014

Thursday: 1-mile warm up; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat three more times, no rests); 1-mile cool down.

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Saucony500Challenge.png


Week Five, Day Four, July 18, 2014

With this week, all runners begin running every day. Advanced athletes
should add a 20-25-minute session (3 miles) of easy running on Monday,
Wednesday, and Friday. Do these runs at the opposite time of day that you do
your hard workout.

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

Thursday: 1-mile warm up; 4 hill repeats (run 200 yds uphill, turn, jog
downhill to start. Repeat three more times, no rests); 1-mile cool down.

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

Saturday: Easy 3-mile run or walk.
Sunday: Easy 8-mile run on grass or dirt with friends (400 Mile: 7

miles/300 Mile: 6 miles).

Week 4 Total: 500 Mile-35 miles; 400 Mile-32 miles; 300 Mile-24 miles
Mo. 1 Total: 500 Mile-128 miles; 400 Mile-105 miles; 300 Mile-90 miles
Remember to post your miles on 500MileChallenge.com

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

    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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Larry Eder

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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