Running Around 10-9-06

I'm going to challenge you all a little this week with the workout. We're going to go a little over distance for the I pace stuff. We'll do two different distances (see chart below). For rest on the longer intervals, it should be equal time or 5 minutes (whichever is less). For rest on the shorter intervals, it should be equal time or 3 minutes (whichever is less).

Now for the workouts ... Week #14 in the training cycle and 7 weeks to Autumnfest

1. Sets of I pace intervals:
50 miles per week: 3x 1600m + 2x 800m
45 miles per week: 2x 1600m + 3x 800m
40 miles per week: 3x 1200m + 2x 800m
35 miles per week: 2x 1200m + 3x 800m
30 miles per week: 2x 1200m + 2x 800m
25 miles per week: 2x 1200m + 1x 800m
20 miles per week: 2x 1200m + 1x 600m

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

3. Optional second workout: 2-3 x 3200 @T pace with 2 minute rest.

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

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Fall marathoners ... 2 weeks until race day (for Chicago; others see notes that follow)

1a. 4x 2400m @T with 2 min rest

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

3. Long run should be 10 miles or less.

4. 2 miles of continuous T pace during any of your runs this week.

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 10-2-06
NYC: Your final 20+ miler -or- 3x3200 @T with 2 minutes rest + 8-10 miles easy.
Chickamauga: Do the marathon workout from 9-25-06
Huntsville: Do the marathon workout from 8-28-06