Easy days are there for a reason.

Run hard on easy days and you could get sick or get hurt.

Hard Days and Easy days are there for a reason.

 

Week 6: Getting on Track

You're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes.

September 26, 2016, Monday: Warm up; 6-mile run; 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

September 27, 2016, Tuesday: 1-mile warmup; 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 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

If you are racing, try a 25 minute fartlek after race, running two minutes hard, three minutes easy, five times, then, cooldown.

September 28, 2016, Wednesday: Warm up; 6-mile run; 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

September 29, 2016, Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.

If you have a race today, get team together and run twenty minutes, with five two minute hill charges, with two minues of jogging in between each, then, cooldown.

September 30, 2016, Friday: Warm up; 6-mile run; 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 1, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. After race, get in long cooldown.

October 2, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.