byLarry EderSaucony 500 Mile Challenge, Week Ten, Day Five, Friday, August 22, 2014:
High schoolers start school within a couple of weeks, so juniors and seniors you should be able to handle the 2 or 3 easy morning runs of 30 minutes. More advanced athletes, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 30-45 minutes. You are ready to race. Just a few races and you will be ready to roll! Check those shoes, and we suggest getting two pair now for the season, plus consider a racing shoe.
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. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 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); 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 3-4-mile run or a walk.
Sunday: Easy 10-mile run on grass or dirt with friends (400 Mile: 8
miles/300 Mile: 7 miles).
Week 10 Totals: 500 Mile-48 miles; 400 Mile-37 miles; 300 Mile-29 miles Remember to post your miles on500milechallenge.com
