AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM -Week 5: We’re getting on track

Week 5: We’re getting on track. Make sure you stay focused on the goals.
You’re starting to get fit, you run faster, you feel fitter.

Monday,Wednesday, Friday: 45–50minutes easy running, warmup, cool
down, 8 times 150 yard strideouts, easy on the grass.

Tuesday: 1 milewarm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run
20minutes at a half-minute permile slower than your presentmile pace for
a 5K. So if you can run 19minutes for 5K now, thatmeans a 6:10 pace plus
30 seconds, or a 6:40 per mile pace. Warm up, cool down.

Thursday:Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog
downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards,
jog back to the start. Keep the strideouts relaxed.

Saturday: Easy 30-minute run or a walk.

Sunday: Long, easy run, 55–60minutes, easy, easy,
on grass or dirt with friends