Running Around 5-18-08

Expo week is here ... we've been training hard, and here is where we get to see the payoff. In addition to the workout, try to do some striders on Thursday or Friday.

If you're not running Expo, the optional second workout is more appropriate as your primary workout.

Now for the workout summary ... 5 more training days until Expo 10k & 5k:

1. 2 x 1200m @T pace w/60 seconds rest + 2x400m@R pace w/400m jog recovery+ 2 x 200m @R pace w/200m jog recovery. You can super-size the workout by changing 1200s to 1600s and/or adding more 200s or 400s.

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

3. Optional second workout: 3-7 x1200m @I pace w/400m jog recovery. Volume should be 7-8% 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