RBR Summer mileage, Week Three by Runblogrun.com

Brianna Nerud, US outdoors 2013, photo by PhotoRun.net

This is week three of our summer training program. It is beginning to get interesting. As, across most of the country, it is humid and hot. Make sure you drink enough. Use sunscreen and consider running in the morning and evening, to avoid the hottest parts of the day…

RBR Summer Mileage program, Week three.

Note, that we post week of workouts on runblogrun.com, plus daily on runblogrun.com and on FB, and twitter. If you have questions, email me at larry@runningnetwork.com.

Goals: We’ll begin running 6 days a week and the 7 days a week can begin for juniors, seniors. For college athletes, add a second run 3 times a week, of 35-40 minutes of easy running on Monday, Wednesday and Friday.

Monday: Warm up, 40-45 minutes easy running, then 3 x 150 meter strideouts, cool down.

Tuesday: Warm up, 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K, if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace, add three time 150 meter strideouts, cool down.

Wednesday: Warm up, 40-45 minutes easy running, three times 150 meters, cool down.

Thursday: Warmup, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At bottom of hill, try four times 150 yards, jog back to the start. Keep the strideouts relaxed.

Friday: Warm ups, 40-45 minutes easy running, three times 150 meters, strideout, cool down.

Saturday:

Easy 30-minute run or a walk for 40 minutes. See a movie, do something completely different. Go to a coffee shop, check people out and read a book. Not a ipad, tablet, iphone, but a book. Zens you out. Enjoy the quiet.

Seniors, college athletes:

If you need to race, try a 5k on the roads, pushing the last half, a two mile at an all comers meet, or go out easy for 15 minutes, then, without straining, try to run the return run faster than the way out. Do a warm up and cooldown.

Sunday: Long, easy run, 50-55 minutes, easy, on grass or dirt, hang with friends. Keep the run especially relaxed if you raced on Saturday. Running on trails is a great way to keep it mellow. The idea is to keep moving and to build up stamina.

And in these hot and humid days, please hydrate!
â€ª#â€ŽRBRsummermileageâ€¬, â€ª#â€Žcrosscountryâ€¬, â€ª#â€Žsummertrainingâ€¬

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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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