Running Around 1-21-08

Since we have a few new runners to the group, I'll revisit some background stuff this week.

First, we follow a periodized training approach. That simply means that we pick some goal races, and our training focuses on peaking for those races. We typically do 2 training cycles per year - one for spring races and one for fall. We are currently in the spring training cycle where our peak race is the Expo 10k on 5/24. If you don't want to run Expo or a 10k, that's OK. The workouts should get you into great shape for racing throughout the month of May at distances from 5-15k.

The periodized approach means there are different periods of training during each training cycle where we work on different things. Currently we are in the base training phase where we focus on building mileage. The past few weeks, we've added progression runs as a gentle re-introduction to speed after weeks of plain old road runs.

The terminology we use is from Jack Daniels' Running Formula. T, I, R, and MP and simply notations for different paces. I include a link to a pace calculator at the end of each week's workouts. Plug in a recent race to get appropriate training pace. You'll get the most out of each workout by sticking as close as possible to your own pace.

My favorite workout is T-pace miles. I think that workout gives you great returns on your investment. In terms of time & energy expended, it's very beneficial for the amount of effort required. So, you'll see lots of T-pace miles throughout the year.

---

If you're running the Knoxville marathon, you may want to move from progression runs to the T workouts. If you've been doing single T miles, bump it up to 2x3200m this week. Otherwise, we'll go with another progression run on the roads. Keep bumping the mileage little by little if you can.


Now for the workouts ...

1a. Progression run 6-10 miles. Out easy, return hard.
-or-
1b. 3-4 x 1600m @T pace with 60 seconds rest. Volume should be 10% of weekly mileage. Round up if you're in between.
-or-
1c. 2x3200m @T pace with 2 min 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