Running Around 7-16-07

We'll do a progression run on the roads & greenway again this week. The goal of these is to improve your comfort level and focus, running at an elevated pace for an extended, continuous period. Let's stay with 30 minutes easy followed by 30 minutes around marathon pace (MP) for a total of a 1-hour run. You can go longer if you want, but keep the fast stuff in the second half of the run. Let's also add some striders at the end of the workout.

Now for the workouts ...

1a. 1-hour Progression Run: 30 minutes easy + 30 minutes MP.

1b. 2-4 x24000 @T pace w/2 minute rest.

2. 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