byLarry Eder
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
