Running Around 7-9-07

We'll bump up the intensity a little this week, replacing the plain old boring road runs with a progression run on the roads & greenway.

Progression runs start easy and get faster during the run. This week we'll progress from easy pace to marathon pace (MP). Even if you're not a marathoner, you can still run MP. You're don't need to worry about hitting the specific pace. It's just a number to shoot for, a guideline.

The goal for this week is 30 minutes at the faster pace. For a 1 hour progression run, the first 30 minutes should be at your easy/long run pace. The second 30 minutes should be at MP. The goal this week is to just reintroduce your body to some faster running after weeks of easy road runs. If you fell like you need it, run a couple of cool down laps around the track. 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. You can go longer and run the final 30 minutes at MP.

1b. 3-5 x 1600m @T pace w/1 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