Saucony 500 Mile Challenge, Week Ten, Day Five, by RunBlogRun

Saucony 500 Mile Challenge, Week Ten, Day Five, Friday, August 22, 2014:

Friday: Warm up; 6-mile run (400 mile; 5 miles/ 300 mile; 3 miles): 8 x 150 meters, relaxed stride outs on grass, jogging back to start after each, no rest between; cool down, #saucony500

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

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

Saucony Men and Women’s Shay XC, photo courtesy of Saucony Running

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