Luke Puskedra, 2012 Trials, photo by PhotoRun.net
Welcome to Day 2 of the RBR Summer mileage program. This program is for cross country runners, in high school and college, and also works great for road runners wanting to get ready for fall races.
Our weeks go from Monday-Sunday, and include a tempo run, a hill run, a long run, and in some weeks, a race, perhaps an all comers meet two mile or a 5k.
Early on, we suggest that you just follow the workouts. College and more advanced runners may want to add a couple of 30-40 minute runs in am on Tuesday and Thursday, but don’t feel pressure to do that until week 3-4 when we suggest it.
Any questions, feel free to send me a note at [email protected].
Week One, Day 2, RBR Summer Training
Your Tempo Run
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down.
