Running Around 10-28-07

I'm going to assume that the majority of us are racing this coming weekend - either at Millhouse 15k or Townsend 10k, so I'm gearing the workout for a weekend race. If you are not racing, you can either add volume to workout option #1 or do workout option #2.

If you're racing Sunday, try getting some striders in on either Friday or Saturday.

Now for the workouts ... 24 training days until Autumnfest 8k:

1. T/R-pace mix workout:
<= 40 mpw or less: 3x1600m @T w/60 sec rest + 2x200m @R pace w/200m jog recovery
> 40 mpw or less: 4x1600m @T w/60 sec rest + 4x200m @R pace w/200m jog recovery

2. 4-10x 800m@I pace w/200m jog. Limit rest to equal time. Volume should be 8% of 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