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

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

KIPLIMO, CHEBET WIN SENIOR TITLES AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

2023 USATF INDOOR CHAMPIONSHIPS AND WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS BATHURST23 PRESENTED THIS WEEK ACROSS NBC AND PEACOCK

A look at Kenya’s team to World Cross Country Championships in Bathurst, Australia

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." Theme song: Greg Allman, " I'm no Angel."

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