Running Around 8-17-08

Get ready to turn left. We're hitting the track this week. After spending the summer working on base mileage (phase 1), our current focus is building strength and running economy (phase 2). This week, we'll do some 200's and 400's at R-pace. These will help with form and running economy. Keep in mind that while R-pace is fast, it's not fast at the expense of form. You should feel in control. Think about good form and fast turnover during the workout. Recovery is an easy jog of the same distance you just ran.

Hills are an important part of this phase, so we'll probably be doing those next week. I like to get a track session in before this hills so we can dial in the intensity. Hills should be run at the same intensity as this workout, so keep that in mind for next week.

This is also the time when I start to add a second workout for those who are motivated. I typically do the second workout on Thursday or Friday. If you're new to the track workouts, stick with one a week for now. If you want to try two workouts, start with every other week and ease into twice a week. Workout 1 will be the first priority, Workout 2 is the second priority.

Training week 2 of 16 until Autumfest 8k. Now for the workout summary:


1. Sets of 200m, 200m, 400m @R-pace. Rest should be equal distance, so one set is 200m hard, 200m jog, 200m hard, 200m jog, 400m hard, 400m jog. Repeat that set as needed to reach 5% of weekly mileage for the hard running:
20 mpw = 2 sets
25 mpw = 2 sets + 2x200m w/ 200m jog
30 mpw = 3 sets
35 mpw = 3 sets + 2x200m w/ 200m jog
40 mpw = 4 sets
45 mpw = 4 sets + 2x200m w/ 200m jog
50 mpw = 5 sets

2. Progression run 6-10 miles. First half easy, second half at approximately marathon pace. For those who need a track fix, feel free to run the workout on the track instead of the roads or greenway.

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


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