Duane Solomon, American leader at 800 meters, photo by PhotoRun.net
First things first, yes, even 800 meter runners should run cross country. In the olden days, the best 400 meter runners in the world, at San Jose State, ran cross country. Yes, and while they despised it, 400 meter runners get that strength from cross country makes them strong.
Today is Friday, June 27, 2014. After your easy three to five miles today, stretch a bit and make sure you watch the USA Outdoor Champs on USATF.TV today!
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 too much 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. Recalculate your pace as your fitness improves, perhaps once a month.
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 (62) miles; 400 Mile-24 (48) miles; 300 Mile-22 (44) miles
Remember to post your miles on 500MileChallenge.com
Duane Solomon, American leader at 800 meters, photo by PhotoRun.net
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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
