Running Around 8-27-07

After spending the summer working on base mileage (phase 1), our current focus is building strength and running economy (phase 2). Hills are a great way to do both, so we'll probably get back to those in a week or two. This week, we'll do some 400's at R-pace. These will help with form and running economy. Keep in mind that while R-pace is fast, it's not fast at the expense of form. You should feel in control. Think about good form and fast turnover during the workout. Recovery is an easy 400 jog.

This is also the time when I start to add a second workout for those who are motivated. I typically do the second workout on Thursday or Friday. If you're new to the track workouts, stick with one a week for now. If you want to try two workouts, start with every other week and ease into twice a week. Workout 1 will be the higher priority, but feel free to swap if that is a better fit for your schedule or goals.


Now for the workouts ... 12 weeks until Autumnfest 8k:

1. 4-12 x 400m @R pace with 400m jog recovery. The hard running should be around 5% of your weekly mileage.

2. 2-6 x 2000 @T pace with 75 seconds recovery. The volume should be around 10% of your weekly mileage.

3. 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