Running Around 2-11-08

Alright, I'm going to declare the end of the base training phase. We'll now move to phase 2, working on strength and running economy. Normally we would jump right in with a full R-paced workout. However, this week we have Strawberry Plains 10k & 1/2 marathon on the schedule, so we'll temper the R-pace stuff with some T-pace stuff to keep the transition a little less strenuous.

The first half of the workout should be a continuous run at T pace with the second half sets of (200m, 200m, 400m) @R pace with equal distance rest (e.g. 200m jog follows 200m; 400m jog follows 400m). I'll list specific distances based on weekly mileage below. For the R-pace rest, it should be an easy jog. For the R-pace running, it should be fast, but controlled. Work on fast turnover and good form.

Now for the workouts ... 15 weeks until Expo 10k & 5k:

1. Continuous T-pace + sets of 200m, 200m, 400m @R-pace with equal distance jog:
50+ mpw: 4000m@T pace + 2 min rest + 2x(200,200,400) @R + 2x200m @R
45+ mpw: 3200m@T pace + 2 min rest + 2x(200,200,400) @R + 2x200m @R
40+ mpw: 3200m@T pace + 2 min rest + 2x(200,200,400) @R
35+ mpw: 2400m@T pace + 2 min rest + 2x(200,200,400) @R
30+ mpw: 2400m@T pace + 90 sec rest + 1x(200,200,400) @R + 2x200m @R
25+ mpw: 2400m@T pace + 90 sec rest + 1x(200,200,400) @R
20 mpw: 1600m@T pace + 1 min rest + 1x(200,200,400) @R

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