Running Around 3-3-08

Short and to the point. Lots of choices this week. If you ran the full Whitestone, I'll recommend a road run 6-10 miles (easy or progression - your choice). For everyone else, hills is the preferred workout, but you can do 400s instead. All the details about hills are in the post from 2 weeks ago: http://trackworkouts.blogspot.com/2008/02/running-around-2-18-08.html

Second optional workout for later in the week is T-pace running.

Enjoy the sunshine today!


Now for the workouts ... 12 weeks until Expo 10k & 5k:

1a. 4-10 x Hills. Up hard, down easy. Volume should be 5% of weekly mileage. The hill is about 0.3 miles each direction. So ...
50+ mpw: 8-10 hills
45+ mpw: 7-8 hills
40+ mpw: 6-7 hills
35+ mpw: 5-6 hills
30+ mpw: 5 hills
25+ mpw: 4-5 hills
20 mpw: 4 hills

1b. 4-10 x 400m @R pace with 400m jog recovery. Volume should be 5% of weekly mileage.

2. 20-22 minutes continuous @T pace.

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