AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM -Week 7: Getting in the groove ...

Week 7: Getting in the groove ...

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

Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a halfminute
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.Warmup, cool down.

Thursday:Warmup, 1mile, hill repeat, 7 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, 55–60 minutes, easy, easy, on grass or dirt with friends.