Running Around 10-15-06

This is our final week of phase 3. We'll finish with our staple I-pace workout. I won't be at the track this week, so I'll see you next week.

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

1. Sets of I pace intervals: 3-6 x 1200m @I pace with equal TIME jog for rest. The rest will probably work out to be about 400m.
Volume: The I-paced running should be about 8% of your weekly mileage
Adjustments: If you cannot run 1200m at your pace in less than 5 minutes, run 1000m repeats instead.

2. Striders TWO times this week. 4-6 x 100m

3. Optional second workout: 20 minutes continuous run @T pace -or- 1 hour progression run: 30 minutes easy + 30 minutes @MP.

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

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Fall marathoners ... 1 week until race day (for Chicago; others see notes that follow)

1a. 2x1200 @MP + 2x1200 @T. Take 1-2 minutes rest.

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

3. 2 miles of continuous T pace during any of your runs this week (no later than Thursday).

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 10-9-06
NYC: Do the marathon workout from 10-2-06
Chickamauga: Your final 20+ miler -or- 3x3200 @T with 2 minutes rest + 8-10 miles easy.
Huntsville: Do the marathon workout from 9-4-06