Saucony 500 Mile Challenge, Week Thirteen, Day Four, Thursday, September 11, 2014:
You now have 3 months of solid training behind you. Keep the days between
racing and hard days relaxed. Now it’s time to focus on your racing. How
are you feeling? When do you tire? When do you kick? Try some different
approaches.
Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles);
8×150 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. So if you can run 18:00 for a 5K now, that means a
5:50 pace. Add 30 seconds, and your tempo run pace is 6:20 per mile.
Recalculate your pace as your fitness improves, perhaps once a month.
Wednesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3
miles); 8×150 yards relaxed strideouts on grass, jogging back to the
start after each, no rest between; cool down.
Thursday: 1-mile warm up; 9 hill repeats (run 200 yards uphill, turn,
jog downhill to the start. Repeat 8 more times, no rests); on the flat at the
bottom of the hill, try for 8×150 yards as easy strideouts, jogging to the
start, no rest between; 1-mile easy cool down. Or, if a race happens on
Thursday and Saturday, finish up with the 10×150 yards and then do your
1-mile easy cool down.
Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles);
8×150 yards relaxed strideouts on grass, jogging back to the start after
each, no rest between; cool down.
Saturday: Easy 3-mile run or a 5K race.
Sunday: Easy 11-mile run on grass or dirt with friends (400 Mile: 8miles/300 Mile: 7 miles).
Week 13Totals (Final Miles): 500 Mile-53 miles (536); 400 Mile-37 (420.5)
miles; 300 Mile-29 miles (344.5)
