• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

Saucony 500 Mile Challenge, Week Eleven, Day Seven, by RunBlogRun

Larry EderbyLarry Eder
August 31, 2014
0
0 0
0
SHARES
0
VIEWS
Share on FacebookShare on Twitter

Saucony 500 Mile Challenge, Week Eleven, Day Seven, Sunday, August 31, 2014: 


Sunday: Warm up; Ten mile run, on grass or trails, and with friends. 400 mile club run 8 miles and 3 mile club run six miles, cooldown. #saucony500

xcsauconyheroshot.jpg

RelatedPosts

2022 RunBlogRun Summer Cross Country Mileage Program, Week Seven, Day One

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Seven

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six

How did your 4-mile race go? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and remember to have a good snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’re a college athlete, keep your morning runs to 35-40 minutes on Mon/Wed/Fri.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8×150 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); 8×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up; 7 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 6 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); 8×150 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: 7 miles/300 Mile: 6 miles).

Week 9 Totals: 500 Mile-46miles; 400 Mile-35 miles; 300 Mile-29 miles Log your miles at 500milechallenge.com 

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."

    View all posts

Previous Post

Gia Lewis-Smallwood sets American record in Discus at Decanation! by Alfons Juck, EME News

Next Post

ISTAF Berlin 2014: Complete results for 31 August 2014, from IAAF

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."

Similar Post

2022 Munich Diary: The Women’s 10,000 meters
European Athletics

2022 Munich Diary: The Women’s 10,000 meters

August 16, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week 2, Day 1
Cross Country

2022 RunBlogRun Summer Cross Country Mileage Program, Week Seven, Day One

August 16, 2022
Oregon 22 World Athletics Champs, Redux: Team USA blows past other nations in medal count
European Athletics

2022 Munich Diary: Perkovic for history, Warholm for revenge, Ingebrigtsen for double, Duplantis for top Jump!

August 16, 2022
2022 Munich Diary: an intro to the European Athletics Championships
European Athletics

2022 Munich Diary: an intro to the European Athletics Championships

August 16, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Seven
Cross Country

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Seven

August 16, 2022
2022 Munich Diary: How to follow the European Athletics Championships!
European Athletics

2022 Munich Diary: How to follow the European Athletics Championships!

August 13, 2022

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

July 5, 2022
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

July 17, 2022
Oregon 22 World Athletics Champs: False Starts reconsidered

Oregon 22 World Athletics Champs: False Starts reconsidered

July 19, 2022
Running Legends Recall Fun Times With Bill Squires

Running Legends Recall Fun Times With Bill Squires

July 7, 2022

The RunBlogrun Interview: Asafa Powell

5

RunblogRun Editorial: The Sorry State of Running Television Coverage, by Peter Abraham, note by Larry Eder

4
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

4
Cary Pinkowski did the Heroic Thing–My letter to CNN on the LSB Chicago Marathon

Cary Pinkowski did the Heroic Thing–My letter to CNN on the LSB Chicago Marathon

3
2022 Munich Diary: The Women’s 10,000 meters

2022 Munich Diary: The Women’s 10,000 meters

August 16, 2022
2022 RunBlogRun Summer Cross Country Mileage Program, Week 2, Day 1

2022 RunBlogRun Summer Cross Country Mileage Program, Week Seven, Day One

August 16, 2022
Oregon 22 World Athletics Champs, Redux: Team USA blows past other nations in medal count

2022 Munich Diary: Perkovic for history, Warholm for revenge, Ingebrigtsen for double, Duplantis for top Jump!

August 16, 2022
2022 Munich Diary: an intro to the European Athletics Championships

2022 Munich Diary: an intro to the European Athletics Championships

August 16, 2022

Popular Stories

  • USATF / Day Four:  USA’s Assembled Team Is Ready!

    Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • What happened to the crowd at Eugene?

    0 shares
    Share 0 Tweet 0
  • Oregon 22 World Athletics Champs: False Starts reconsidered

    0 shares
    Share 0 Tweet 0
  • Running Legends Recall Fun Times With Bill Squires

    0 shares
    Share 0 Tweet 0
  • Geoff Wightman, a man with many talents…

    0 shares
    Share 0 Tweet 0

Recent Tweets

RunBlogRun Follow

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. RunBlogRun is the voice of the sport.

RunBlogRun
runblogrun RunBlogRun @runblogrun ·
57m

The European Championships night two will be hot! Both 100 meter finals, the women's discus, the men's 5000 meters, and the decathlon final event, 1,500 meters! No medal is a given! #Munich2022, ...#BacktotheRoofs

Reply on Twitter 1559617856538456064 Retweet on Twitter 1559617856538456064 Like on Twitter 1559617856538456064 2 Twitter 1559617856538456064
runblogrun RunBlogRun @runblogrun ·
1h

Well, Marcell Jacobs just gave message!
n a careful start that could be described as cautious, Marcell Jacobs is running his middle race, but the Italian crazy long jumper took semi-final 3 in ...10.00. A seasonal best for Marcell #Munich2022

#Munich2022, #BackToTheRoofs

Reply on Twitter 1559611348287475714 Retweet on Twitter 1559611348287475714 Like on Twitter 1559611348287475714 3 Twitter 1559611348287475714
runblogrun RunBlogRun @runblogrun ·
2h

Niklaus Kaul, GER, Doha 2019 WC gold, just blew the decathlon geeks away with a fine 76.05m! Kaul is now down only 178 points. Kaul can run 4:13 for the 1,500m, and Ehammer? 4:50! Kaul set a ...championship record, good for 982 points!

What do you think? #Munich2022,

Reply on Twitter 1559601730559647745 Retweet on Twitter 1559601730559647745 Like on Twitter 1559601730559647745 Twitter 1559601730559647745
runblogrun RunBlogRun @runblogrun ·
2h

This is a unique photo. Arthur Abele, GER, the defending champion from Berlin 2018, was Dqed in 110m hurdles, then, reinstated, here is Arthur racing himself. He went 14.51, his best is 13.55, photo ...#Munich2022, #BackToTheRoofs

Reply on Twitter 1559597722021281793 Retweet on Twitter 1559597722021281793 Like on Twitter 1559597722021281793 3 Twitter 1559597722021281793
runblogrun RunBlogRun @runblogrun ·
10h

Men's 110m hurdles, August 16, 2022, #EuropeanAthelticsChamps, Day 2, photo by Munich2022, #Munich2022, #BackToTheRoofs,

Reply on Twitter 1559482685919072257 Retweet on Twitter 1559482685919072257 Like on Twitter 1559482685919072257 3 Twitter 1559482685919072257
Load More...
Next Post

ISTAF Berlin 2014: Complete results for 31 August 2014, from IAAF

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist