Make sure you’re doing your runs on a variety of surfaces-dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends. Friday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. - See more at: http://runningnetwork.com/RNW/index.php/features/training-tips/saucony-500-mile-challenge/6543-saucony-500-mile-challenge-week-3-friday#sthash.etdFS1rs.dpuf