Running Around 4-14-08

Nothing too complicated this week ... 800m repeats. The most important part of this workout is to keep the recovery time less than or equal to the time spent running the repeats.

Now for the workout summary ... 6 weeks until Expo 10k & 5k:

1. 4-10 x 800m @I pace with equal time jog recovery (up to 400m). Hard running should be 7-8% of your weekly mileage. Keep the jog less than or equal to the time spent running the repeats. If that means jogging for 200m or 300m, that's fine.

2. Striders TWO times this week. 4-6 x 100m

3. Optional second workout: 3-6 x 1600 @T pace with 60 seconds rest. 10% of weekly mileage.


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php