Saucony RBR Summer Mileage, Week Seven, Day Two, Tempo Run, from RunBlogRun

Saucony Carrera XC, photo from Saucony Running

You are now into week seven of the Saucony RBR Summer mileage program. We hope that it is of benefit to you and your team. The key in building strength and speed for cross country is consistent training that callouses the athlete for the upcoming season. We have a long run, a tempo run, a hill workout and moderate training runs with stride outs several days a week. If you are a college athlete you can add three 30-40 minute morning runs on Monday, Wednesday and Friday.

Saucony RBR Summer Mileage Program, Week Seven, Day two, Tempo Run

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 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds and your tempo run pace is 6:35-per-mile.

â€ª#â€ŽFindYourStrongâ€¬, â€ª#â€Žcrosscountryâ€¬,â€ª#â€ŽSauconyRBRSummerMileageâ€¬

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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