Running Around 3-5-07

We're in the final stretch for the marathon. Marathoners should be thinking about running your final long run either this week or next - based on personal preferences. Expo runners, let's continue working on running economy with some 400s.

If you ran Whitestone 30k yesterday, you need some time to recover. No hard workouts this week. Do a road run on Tuesday. Striders may help your recovery, so try to do them a couple of times this week.

Now for the workouts ... 12 weeks until Expo 10k, and 4 weeks until the Knoxville Marathon:

I'll list the workouts in order of priority. If you're doing 1 per week, do the first one listed. Go from there if you do more than one workout.

Expo runners: 1, 4, 2 (a or b).
Ran Whitestone: No workouts except striders
Knoxville marathon: 3 (a,b, or c), 4, 1.
Knoxville half: 1, 4, (2a or 3b)

1. 4-12 x 400m at @R effort with 400m jog rest. Volume is 5% of your weekly mileage with a minimum of 4 repeats. Examples: 50 mpw = 10, 40 mpw = 8, 30 mpw = 6, <30 = 4.

2a. 20-22 minute run @T-pace + 5 min rest including 400m jog + 2 x 200m @R pace with equal distance jog recovery.
2b. 3-6 x 1600m @T pace w/1 min rest + + 2 x 200m @R pace with equal distance jog recovery

3a. If you have NOT raced a half (or longer) this winter, incorporate 13 miles at marathon goal pace into a single run. With warmup and cooldown this will probably be your longest run of the week.
3b. TL workout: 2a or 2b followed by 8-10 miles easy. Be sure to include a proper warmup.
3c. TLT workout: 2x10 minutes@ T pace with 2 min rest + 8-10 miles easy + 2x10 minutes@ T pace with 2 min rest. Be sure to include proper warmup and cooldown.

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

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