• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

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

Larry EderbyLarry Eder
July 17, 2014
0
0 0
0
SHARES
0
VIEWS
Share on FacebookShare on Twitter

xcsauconyheroshot.jpg

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.

RelatedPosts

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Five

2020 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day four

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 has had a 50-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."

    View all posts

Previous Post

Monaco DL 800m, 1,500m, 3000mSC and 5000m Previews: Best fields of year so far! by Justin Lagat

Next Post

Meeting Herculis Preview: Big Plans from Kiprop and Rudisha, by Alfons Juck, EME News

Larry Eder

Larry Eder

Larry Eder has had a 50-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."

Similar Post

2022 Munich Diary: How to follow the European Athletics Championships!
European Athletics

2022 Munich Diary: How to follow the European Athletics Championships!

August 13, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six
European Athletics

2022 Munich Diary: Jakob Ingebrigtsen to defend his 1,500m/5,000m double from Berlin 2018!

August 13, 2022
2022 Munich Diary: Final Entries for Munich 2022 European Athletics Champs (by season’s best and country)
European Athletics

2022 Munich Diary: Final Entries for Munich 2022 European Athletics Champs (by season’s best and country)

August 13, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six
Cross Country

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six

August 13, 2022
Defending Champions Set to Return to the  2022 Bank of America Chicago Marathon  Emily Sisson and Connor Mantz Headline a Strong American Field
World Marathon Majors

Defending Champions Set to Return to the 2022 Bank of America Chicago Marathon Emily Sisson and Connor Mantz Headline a Strong American Field

August 13, 2022
World Championships Medalists Gotytom Gebreslase, Lonah Chemtai Salpeter, and Hellen Obiri to Join Women’s Field at 2022 TCS New York City Marathon on November 6
World Marathon Majors

World Championships Medalists Gotytom Gebreslase, Lonah Chemtai Salpeter, and Hellen Obiri to Join Women’s Field at 2022 TCS New York City Marathon on November 6

August 12, 2022

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

July 5, 2022
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

July 17, 2022
Oregon 22 World Athletics Champs: False Starts reconsidered

Oregon 22 World Athletics Champs: False Starts reconsidered

July 19, 2022
Running Legends Recall Fun Times With Bill Squires

Running Legends Recall Fun Times With Bill Squires

July 7, 2022

The RunBlogrun Interview: Asafa Powell

5

RunblogRun Editorial: The Sorry State of Running Television Coverage, by Peter Abraham, note by Larry Eder

4
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

4
Cary Pinkowski did the Heroic Thing–My letter to CNN on the LSB Chicago Marathon

Cary Pinkowski did the Heroic Thing–My letter to CNN on the LSB Chicago Marathon

3
2022 Munich Diary: How to follow the European Athletics Championships!

2022 Munich Diary: How to follow the European Athletics Championships!

August 13, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six

2022 Munich Diary: Jakob Ingebrigtsen to defend his 1,500m/5,000m double from Berlin 2018!

August 13, 2022
2022 Munich Diary: Final Entries for Munich 2022 European Athletics Champs (by season’s best and country)

2022 Munich Diary: Final Entries for Munich 2022 European Athletics Champs (by season’s best and country)

August 13, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six

August 13, 2022

Popular Stories

  • USATF / Day Four:  USA’s Assembled Team Is Ready!

    Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • What happened to the crowd at Eugene?

    0 shares
    Share 0 Tweet 0
  • Oregon 22 World Athletics Champs: False Starts reconsidered

    0 shares
    Share 0 Tweet 0
  • Running Legends Recall Fun Times With Bill Squires

    0 shares
    Share 0 Tweet 0
  • Geoff Wightman, a man with many talents…

    0 shares
    Share 0 Tweet 0

Recent Tweets

RunBlogRun Follow

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. RunBlogRun is the voice of the sport.

RunBlogRun
runblogrun RunBlogRun @runblogrun ·
18h

2022 Munich Diary: How to follow the European Athletics Championships! by @euroathletics, https://www.runblogrun.com/2022/08/2022-munich-diary-how-to-follow-the-european-athletics-championships.html ..., @kevmofoto, #europeanathleticschampionships2022, #munich2022,

Reply on Twitter 1558526335223341056 Retweet on Twitter 1558526335223341056 Like on Twitter 1558526335223341056 2 Twitter 1558526335223341056
Retweet on Twitter RunBlogRun Retweeted
euroathletics European Athletics @euroathletics ·
21h

Welcome to Munich, France! 😎

#Munich2022 #BackToTheRoofs

Reply on Twitter 1558481820034949124 Retweet on Twitter 1558481820034949124 20 Like on Twitter 1558481820034949124 111 Twitter 1558481820034949124
Retweet on Twitter RunBlogRun Retweeted
euroathletics European Athletics @euroathletics ·
21h

Team Portugal 🇵🇹 is getting ready for #Munich2022. 🙌

#BackToTheRoofs

Reply on Twitter 1558483862489075719 Retweet on Twitter 1558483862489075719 8 Like on Twitter 1558483862489075719 36 Twitter 1558483862489075719
Retweet on Twitter RunBlogRun Retweeted
almeidavictork Victor K Almeida 📰 @almeidavictork ·
21h

Woman with most sub 11s races in 100m according @WorldAthletics

Shelly-Ann Fraser-Pryce 🇯🇲 (76)
Merlene Ottey 🇯🇲 (69)
Elaine Thompson-Herah 🇯🇲 (58)
Veronica Campbell-Brown ...🇯🇲 (49)

🇯🇲🤯

Reply on Twitter 1558474410314588162 Retweet on Twitter 1558474410314588162 219 Like on Twitter 1558474410314588162 1300 Twitter 1558474410314588162
Retweet on Twitter RunBlogRun Retweeted
running_network Running Network @running_network ·
21h

Look at that awesome cover from the #bibleofthesport, @trackandfieldnews! Congrats @LylesNoah! @adidasrunning, @LanceBrauman, @PUREathletic, @spencernel, @RunBlogRun, @caltrackrn, @American_TandF ...https://twitter.com/tandfn/status/1558133654450102277

Track & Field News @tandfn

look who's on the cover of our World Champs edition: It's @LylesNoah !

Reply on Twitter 1558485851205771265 Retweet on Twitter 1558485851205771265 1 Like on Twitter 1558485851205771265 2 Twitter 1558485851205771265
Load More...
Next Post

Meeting Herculis Preview: Big Plans from Kiprop and Rudisha, by Alfons Juck, EME News

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist