Make sure that you’re doing your runs on a variety of surfaces–dirt, grassy fields, sand, road, track. It’s good for the feet, and lets you use your feet in a healthy way. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends.
Monday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2×150 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. 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. Recalculate your pace as your fitness improves, perhaps once a month.
Wednesday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat twice more, no rests); 1-mile easy cool down.
Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: OFF. Walk, bike, watch a movie.
Sunday: Easy 7-mile run (400 Mile: 6 miles/300 Mile: 5 miles) on
grass or dirt.
Week 3 Total: 500 Mile-37 miles; 400 Mile-30 miles; 300 Mile-25 miles Remember to post your miles on 500MileChallenge.com
