Running Around 8-27-06

This week we'll be back on the track. One more hill workout next week, and then no more off track workouts for a while.

Now for the workouts ... Week #8 in the training cycle and 13 weeks until Autumnfest:

1. Sets of (200m, 200m, 400m) @R pace with equal distance rest.
Rest should be the same distance as the repeat you just ran. Volume should be about 5% of your weekly mileage. If that works out to a half set, do the 400 instead of the 2 200's.

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

3. Second workout: 2-5 x 2000 @T pace with 1 minute rest between.


Get your paces here ... http://www.panix.com/%7Eelflord/vdot.html

---

Fall marathoners ... 9 weeks until race day (for Chicago; others see notes that follow)

1. 5-10 x 800m @I pace with equal time rest (probably about 400m jog). I-paced running should be up to 8% of your weekly mileage.

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

3. Long run

4. 2-3 x 3200m. First 1600m @MP, second 1600m @T pace. 2 min rest. Each repeat is like a mini progression run.

Get your paces here ... http://www.panix.com/%7Eelflord/vdot.html
Get your MP here ... http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm

Marathoners for races other than Chicago adjust your schedule accordingly. See the previous posts at http://trackworkouts.blogspot.com/ for the corresponding workouts:

Marine Corps: Do the marathon workout from 8-22-06
NYC: Do the marathon workout from 8-22-06
Chickamauga: Do the marathon workout from 8-14-06
Huntsville: Do the marathon workout from 7-16-06