Running Around 10-1-07

Welcome to the best time of the year for running in East TN ....

This week, we'll do one of our bread & butter workouts for phase three ... 1200m repeats. This workout gets you the optimal duration for I-pace running (4-5 minutes). To get the desired effects from this workout, you must keep the rest time less than or equal to the work time. If you jog for 400m and you still have some time left, get a drink or stretch. If you can't cover 400m in the allotted time, cut it to 3oom or 200m.

Keep in mind that this is the most stressful phase of training. It builds on what we've done so far, and it prepares us for running strong at the end of our training cycle.

Now for the workouts ... 7 weeks until Autumnfest 8k:

1. 3-6 x 1200m @I pace with equal TIME jog for rest. The rest will probably work out to be about 400m.
Volume: The I-paced running should be about 7-8% of your weekly mileage
Adjustments: If you cannot run 1200m at your pace in less than 5 minutes, run 1000m repeats instead.

2. 3-6 x 1600m @T pace with 60 seconds rest. 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