Running Around 1-13-08

Let's stick with a progression run again this week. Run the first half at your regular, every-day pace. Then pick it up for the second half. 6-10 miles depending on your fitness level. Ask me if you need a route suggestion. Follow up with some striders on the track.

I haven't talked about striders in a while, so here is a refresher ... Start with a few steps at a gentle pace, then increase your speed over the course of about 60-80 meters. By the halfway point, you should be running fast, but controlled. Think about form and quick turnover. There is no set time in between, just catch your breath, stretch or whatever.

Away from the track, strides are a good way to work on leg turnover and stay sharp. I would recommend incorporating 6-8 x 100m strides following (or during) at least one regular, easy run this week. These are informal. No specific rest is required. They don't have to be on a track. Just find a stretch of road, and run like you did when you were a kid.


Now for the workouts ...

1a. Progression run 6-10 miles.
-or-
1b. 3-4 x 1600m @T pace with 60 seconds rest.

2. Striders 4-6 x 100m.

Get your paces here: http://www.panix.com/%7Eelflord/vdot.html -or- http://www.runningforfitness.org/calc/rp.php