by Larry EderSaucony 500 Mile Challenge, Week Ten, Day One, Moving From Training to Racing, August 18, 2014:
High schoolers start school within a couple of weeks, so juniors and seniors
you should be able to handle the 2 or 3 easy morning runs of 30 minutes.
More advanced athletes, depending on your standards, should be able to
handle 3 morning runs a week, M-W-F for 30-45 minutes. You are ready to
race. Just a few races and you will be ready to roll! Check those shoes, and
we suggest getting two pair now for the season, plus consider a racing shoe.
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 18:30 for a 5K now, that’s a 6:00 pace. Add 30
seconds, and your tempo run pace is 6:30 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; 7 hill repeats (run 200 yards uphill, turn,
jog downhill to the start. Repeat 6 more times, no rests); on the flat at
the bottom of the hill, try for 8×150 yards as easy strideouts, jogging
back to the start, no rest between; 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 3-4-mile run or a walk.
Sunday: Easy 10-mile run on grass or dirt with friends (400 Mile: 8
miles/300 Mile: 7 miles).
Week 10 Totals: 500 Mile-48 miles; 400 Mile-37 miles; 300 Mile-29 miles
Remember to post your miles on 500milechallenge.com
