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Home Cross Country

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

Larry EderbyLarry Eder
August 9, 2014
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Saucony 500 Mile Challenge, Week Eight, Day Six, Saturday, August 9, 2014: 


Saturday: warm up, do a five mile run or, find a 5k to 4 mile hilly race. You may feel rusty at first, but focus on the second half of the race and see how fast you reel your competitors in. 


xcsauconyheroshot.jpg


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Saucony500Challenge.png



This is a good time to get some racing shoes for the fall and use them for tempo runs. If you’re an advanced runner, up your easy runs to 30-35 minutes on Mon/ Wed/Fri, still doing them at the opposite time of day from your hard workout.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 7×150 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 determine 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. Recalcu- late your pace as your fitness improves, perhaps once a month.

Wednesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 7×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up; 5 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 4 more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 7×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 5-mile run or find a hilly 4-mile race. Warm up and focus on running the second half well. You might feel rusty early, but you’ll feel better on the second half.

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 7 miles/300 Mile: 6 miles).

Week 8 Totals: 500 Mile-40 miles; 400 Mile-37miles; 300 Mile-29 miles Mo. 2 Total (To Date): 500 Mile-154 (282) miles; 400 Mile-142.5 (247.5) miles; 300 Mile-111.5 (201.5) miles 

Author

  • Larry Eder

    Larry Eder has had a 50-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."

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Larry Eder

Larry Eder

Larry Eder has had a 50-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."

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