With this week, all runners begin running every day. Advanced athletes
should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.
Monday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3×150 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-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat three more times, no rests); 1-mile cool down.
Friday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 3-mile run or walk.
Sunday: Easy 8-mile run on grass or dirt with friends (400 Mile: 7
miles/300 Mile: 6 miles).
Week 4 Total: 500 Mile-35 miles; 400 Mile-32 miles; 300 Mile-24 miles Mo. 1 Total: 500 Mile-128 miles; 400 Mile-105 miles; 300 Mile-90 miles Remember to post your miles on 500MileChallenge.com
