Running Around 9-10-06

This will be the final week of phase 2 where we've been focusing on strength and running economy.

One thing I haven't mentioned in a while is a recovery week. Much like the concept of an easy day following a hard workout, it's beneficial to occasionally take a rest week. Dropping your mileage 10-20% and/or taking an extra day off will give your body a little extra time to recover. Try this every 3-6 weeks depending on your training load.

Now for the workouts ... Week #10 in the training cycle and 11 weeks until Autumnfest:

1. 2x200m @R pace with 200m rest + 4-8 x 400m @R pace with 400m rest.
Volume of R-paced running should be about 5% of your weekly mileage.

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

3. Second workout: 4-6 x 1600m @T pace w/1 min rest

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

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Fall marathoners ... 6 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 pace with 1 min rest. Be sure to do a warmup and cooldown. This should be your longest run of the week. If you have a mileage goal you are shooting for (e.g. 20), either extend the 1 hour easy in the middle or the cooldown.

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

3. 5-10 x 1200m @I pace with equal time rest (probably about 400-600m jog). I-paced running should be up to 8% of your weekly mileage.

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 9-4-06
NYC: Do the marathon workout from 9-4-06
Chickamauga: Do the marathon workout from 8-28-06
Huntsville: Do the marathon workout from 7-31-06