Running Around 4-6-07

This week we'll continue working on improving VO2 Max (i.e. our ability to use oxygen efficiently) with some longer intervals: 1200's or 1000's. The ideal length of time for each repeat is 4-5 minutes. Shorter will not give you enough time at the correct effort, and longer will likely be too stressful to maintain pace, or you'll tire before you get enough volume. 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 ... 7 weeks until Expo 10k & 5k:

1. 3-6 x 1200m @I pace with 400m jog recovery. 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.
Adjustments: If you cannot run 1200m at your pace in less than 5:10, run 1000m repeats instead.

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

3. Optional second workout: 2-4 x 2400 @T pace with 90 seconds rest.


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