Running Around 3-24-07

One week until the big marathon weekend! For those of you running the marathon or half, give yourself a pat on the back for getting through the training. That is sometimes half the battle. Take it easy this week, and keep your mileage low, but your turnover high. That means running a little marathon pace here and there plus striders.

For everyone else, the intensity is picking up for Expo training. We'll go with some 800s this week.

Now for the workouts ... 9 weeks until Expo 10k, and 7 training days until the Knoxville Marathon:

Knoxville marathon: 2 + 3 + 4
Knoxville half: 2 + 4
Everyone else: 1 + 4. Add 5 if you need another workout.

1. 4-10 x800m @I pace w/ equal time recovery (400m jog). Volume of the hard running should be 7-8% of weekly mileage

2. 2x1200m @marathon pace w/2 min rest + 1200m @T pace + 2 x 200m @I pace with 200m jog rest.

3. Incorporate 1-2 miles of marathon pace during Thursday's run

4. Striders. 4-6x100m twice this week.

5. 4-10 x hills @R intensity. Volume of the uphill portion should be 5% of your weekly mileage.

Get your paces here: http://www.panix.com/%7Eelflord/vdot.html -or- http://www.runningforfitness.org/calc/rp.php