RBR Summer Mileage, Week Four by Runblogrun.com

Ben True, photo by PhotoRun.net

This is the fourth week of cross country training. For you to handle the hard workouts in the fall, you need to build strength over the summer. The long runs, tempo runs and hill runs will help build you towards a higher level of fitness. The racing will give you indications of how the training is coming along.

Again, if you have questions, send them to [email protected] or [email protected].

RBR Summer mileage, Week 4…..

Week 4: The Training Gets Tough . . .

By now, you should be running at a better pace than when you started and noting that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates. The hard workouts are easier this way.

Monday: Warm up, 40-45 minutes easy running; 4×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute 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 19 minutes for a 5K, that’s 6:10 pace. Add 30 seconds and your tempo run pace is 6:40-per-mile.

Wednesday: Warm up, 40-45 minutes easy running; 4×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 5 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat four more times, no rests); 1-mile easy cool down.

Friday: Warm up, 40-45 minutes easy run; 4×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Find an all-comers meet and run a 2-mile or 5K. Warm up, run strong, and then cool down.

Sunday: Long, easy run, 55-60 minutes, on grass or dirt, with friends.

#RBRSummertraining, #RBRsummermileage, #crosscountry,

Author

Larry Eder

Larry Eder has had a 52-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." Also does some updates for BBC Sports at key events, which he truly enjoys.

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

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