byLarry Eder
Tuesday, July 22, 2014, Week Six, Day Two
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.
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
