Running Around 8-12-06

I'm providing the workouts for this week and next week. As I mentioned last week, we're in phase 2 where the focus is building strength and running economy. We'll be alternating between hills and track for the next few weeks.

This is also the time when I start to add a second workout for those who are motivated. I typically do the second workout on Thursday or Friday. If you're new to the track workouts, stick with one a week for now.

Now for the workouts ... Week #6 in the training cycle and 15 weeks until Autumnfest:

1. 4-10 x400m @R pace with equal distance rest.
For both, volume should be about 5% of your weekly mileage. Count only the hard running, not the rest. So, 30 miles per week would run 6 hills or 6 x400m on the track.

2. Striders TWO times this week following an easy run. 4-6x100.

3. Second workout: 3-6 x 1600 @T pace with 1 minute rest between.

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Workouts for 8/22 ... Week #7 in the training cycle and 14 weeks until Autumnfest:

1. 4-10 x hills @R intensity.

2. Striders TWO times this week following an easy run. 4-6x100.

3. Second workout: 2-3 x 3200 @T pace with 2 minutes rest between. If you can't do 2 x 3200, do at least one. Then try to add a 1600.

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Fall marathoners ... 11 weeks until race day (for Chicago; others see notes that follow)

1. 8 continuous miles @MP. This adds 2 miles to the 6-mile MP run from a few weeks ago. You can add some warmup and cooldown miles to make this your long run for the week if you want.

2. 2-4 x 3200 @T pace with 2 minutes rest.

3. Striders TWO times this week following an easy run. 4-6x100.
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Workouts for 8/22 ... Fall marathoners ... 10 weeks until race day (for Chicago; others see notes that follow)

1. TLT: 2-3 x 1600m @T pace with 1 min rest. + 1 hour easy + 2 x 1600 @T with 1 min rest. Be sure to do a warmup and cooldown. This will probably be your longest run of the week.

2. Striders TWO times this week following an easy run. 4-6x100.

No additional workouts. Try to do a semi-long run in the middle of the week at an easy pace.

Email if you have any questions. I put this one together rather quickly.