Saucony 500 Mile Challenge: Week 1: Getting Started, Day 1

This week, you’ll start on the road to a good summer of training with run a long
run, a tempo run and some moderately-paced runs. Don’t worry about pace for
the first two weeks; just get out there, have some fun, and get into the habit of
daily running. Workouts always begin with a warmup, some gentle stretching of
major muscle groups, and light jogging. Repeat for your cool down.

Monday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile:
3 miles); 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.

Wednesday: Warm up; 5 miles easy running (400 Mile: 4 miles/300
Mile: 3 miles); cool down.]

Thursday: 1-mile warm up; 2 hill repeats (run 200 yds uphill, turn, jog
downhill to start. Repeat one more time, no rest); 1-mile easy cool down.

Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3
miles); cool down.

Saturday: Off. Walk, bike, see a movie, watch Game of Thrones.
Sunday: Easy 6-mile run (400 Mile: 5 miles/300 Mile: 5 miles), on

grass or dirt.

Week 1&2 Totals (each wk): 500 Mile-31 miles; 400 Mile-24 miles;
300 Mile-22 miles

Remember to post your miles on 500milechallenge.com. 

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