by Larry EderSaucony 500 Mile Challenge, Week Eleven, Day Seven, Sunday, August 31, 2014:
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
