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

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

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. #saucony500

You’re starting to get fit, you’re running faster and feeling fitter. Stay focused on your goals. You might begin looking at cross country racing shoes to purchase in the upcoming weeks. And check your training shoes.

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.

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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

www.500milechallenge.com

Author

Larry Eder

Larry Eder has had a 51-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." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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