AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM -Week 6: Midway through the summer ...

Week 6: Midway through the summer ...

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

Tuesday: 1mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at
a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now,
that means a 6:05 pace plus 30 seconds, or a 6:35 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, jogging back to the start. Keep the strideouts
relaxed.

Saturday: Easy 30minutes or find a hilly 4-mile race.

Sunday: Long, easy run, 60–65minutes, easy, easy, on grass or dirt with friends.