Home AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 4 The training gets tough ...

Week 4 you should be running at a better pace than your start and noting that your tempo runs
are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates, the
hard workouts are easier this way.

Monday,Wednesday, Friday: 40–45 minutes easy running, warm up, cool down.

Tuesday: 1mile warmup, tempo run, 1mile cooldown. Here’s how the workout goes: Run 20
minutes at a half-minute per mile slower than your present mile pace for 5K. So if you
can run 19 minutes for 5K now, that means 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: Find an all-comersmeet, and run a 2mile or 5K.Warmup, run strong
and then cool down.

Sunday: Long, easy run, 50–55 minutes, easy, easy, on
grass or dirt with friends.