byLarry EderSaucony 500 Mile Challenge, Week Seven, Day Four, Thursday, 31 July 2014:
This is a tough week. Check your shoes and make sure they aren’t too worn. Consider getting some racing shoes for the fall and use them for tempo runs.
Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6×150 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 de- termine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds and your tempo run pace is 6:35-per-mile. Recalculate your pace as your fitness improves, perhaps once a month.
Wednesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat six more times, no rests); 1-mile easy cool down.
Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 5-mile run or a walk.
Sunday: Easy 9.5-mile run on grass or dirt with friends (400 Mile: 8.5 miles/300 Mile: 7.5 miles).
Week 7 Totals: 500 Mile-40.5 miles; 400 Mile-38.5 miles;
300 Mile-30.5 miles
Remember to post your miles on 500milechallenge.com
