Running Around 3-10-08

We'll continue to work on running economy with week with an R-paced ladder workout. We'll do sets of 200m, 400m, 600m repeats. Rest should be 200m jog following the 200s and 400m jog for the others.

So, one set would look like this: 200m @R, 200m jog, 400m @R, 400m jog, 600m @R, 400m jog. Then you would repeat that sequence as necessary. I've added 200s to some to fill out the volume a little.

Now for the workouts ... 11 weeks until Expo 10k & 5k:

1. R-pace ladders: 200m, 400m, 600m as follows based on weekly mileage:
50+: 3x(200m, 400m, 600m) + 2x200m
45+: 3x(200m, 400m, 600m)
35+: 2x(200m, 400m, 600m) + 2x200m
25+: 2x(200m, 400m, 600m)
0-25: 1x(200m, 400m, 600m) + 2x200m

2. 2x3200m @T pace with 2 minutes rest between

3. Striders 4-6 x 100m.

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