by Larry EderRest days are as important as the hard days. Today is an easy day. Enjoy it. Watch the World Junior Athletics Champs today from Eugene, Oregon, on Universal Sports, usatf.tv or iaaf.org today and get inspired!
Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5×150 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 cooldown.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; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat five more times, no rests); 1-mile easy cool down.
Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 3-mile run or a walk.
Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8miles/300 Mile: 7 miles).
Week 6 Totals: 500 Mile-38 miles; 400 Mile-35 miles; 300 Mile-27 miles Remember to post your miles on 500MileChallenge.com
The 2014 Saucony Shay XC racing shoes, men and women
