Molly Huddle leads, July 26, 2013,
Distance running is not a linear progression. There are good seasons and tough seasons. Some of the keys are to progress in your training, avoid injuries and learn to race well and develop different racing skills, and have a coach or adviser you trust and can learn from.
We are now in week five of the program, and you should start feeling strong. Follow the program and remember, if you are a college runner, add morning runs on Monday, Wednesday and Friday, with 30-40 minutes duration.
Week 5: Getting on Track . . .
You are getting on track. Make sure you remain focused on your goals. You are starting to get fit, you run faster, you feel fitter. Stay focused.
Monday: Warm up, 45-Â50 minutes easy running; 5×150 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, 45-50 minutes easy running; 5×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 6 Hill Repeats (run 200 yds uphill, turn, jog downhill to start. Repeat five more times, no rests); 1-mile easy cool down.
Friday: Warm up; 45-Â50 minutes easy running; 5×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run or a walk.
Sunday: Long, easy run, 60Â-65 minutes, on grass or dirt with friends.
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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by Larry Eder
