byLarry Eder
Saucony 500 Mile Challenge, Week Six, Day Four, July 24, 2014:
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
