Running Around 9-29-08

The next 4-6 weeks should be great running weather here in East Tennessee. It's my favorite time of the year for training. This week we'll be adding a little distance to last week's workout - we'll move up from 800m to 120om. Same general idea, same pace, just a little longer.

For these I-pace workouts, the ideal duration is 4-5 minutes of hard running for each repeat. So, if your pace doesn't allow you to complete 1200m in 5 minutes or less, then do 1000m repeats instead. Like last week, it's critical to keep the rest less than or equal to the duration of the repeat. We'll do 400m jog for rest.

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

1. 2-6 x 1200m @I pace w/400m jog rest where rest time is less than or equal to work time. Total distance of the hard running should be 7-8% of your weekly mileage.

2. 3-6 x 1600m @T pace w/60 sec rest. Volume should be around 10% of weekly mileage.

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

Running Around 9-22-08

This week we move to the next phase of training where the focus will be on workouts that improve our VO2 max - the ability to transport and utilize oxygen. We'll start with 800m repeats. This will be a good transition from the shorter repeats. In upcoming workouts, we'll move up to 1000m, 1200m, and maybe some 1600m workouts.

The most important part of these workouts is keeping track of the rest interval. It is absolutely critical that the REST TIME is shorter than or equal to the work time. So, if you run your 800m in 3:00, then your rest time must be 3:00 or less. For 800's, you should be able to jog about 200m for the rest interval. If not, then shorten the distance.

Note that these workouts are at I pace, so use the calculators linked below to determine the proper pace.

Training week 7 of 16 until Autumfest 8k. Now for the workout summary:

1. 4-10 x 800m @I pace w/200m jog rest where rest time is less than or equal to work time.

2. 3-6 x 1600m @T pace w/60 sec rest. Volume should be around 10% of weekly mileage.

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

Running Around 9-15-08

We'll finish up the first phase of training this week with some more fast stuff on the track. The weather should be much more pleasant this week, so I would expect times to be a little bit faster. Remember, this phase of training is about strength, turnover, and running economy. In order to get the most out of this workout, it needs to be fast, but in control. Think about good form and fast turnover. Work together, but don't race each other.

Training week 6 of 16 until Autumfest 8k. Now for the workout summary:

1. 4-12 x 400m @R-pace with 400m jog recovery. Total distance for the hard running should be about 5% of your weekly mileage.

2. 3-6 x 1600m @T pace w/60 sec rest. Volume should be around 10% of weekly mileage.

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

Running Around 9-8-08

Back to the hills this week. I know this is a tough workout, but the hard work will payoff down the road. Bottom line is that we train and race on hills. You have to be prepared if you want to race well.


Training week 5 of 16 until Autumfest 8k. Now for the workout summary:

1. 4-12 x Hill repeats @R-intensity. Jog down the hill for recovery. Total distance for the uphill running should be about 5% of your weekly mileage.

2. 3-6 x 1600m @T pace w/60 sec rest. Volume should be around 10% of weekly mileage.

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

Running Around 9-1-08

We'll keep it simple this week with 400m repeats. Remember the key to these workouts is fast but in control. Also, you should be able to maintain your pace throughout the workout without fading too much at the end.

For those of you doing 2 workouts per week, the bread & butter tempo workout will give your fitness a good boost without too much stress.


Training week 4 of 16 until Autumfest 8k. Now for the workout summary:

1. 4-12 x 400m @R-pace with 400m jog recovert. Total distance for the hard running should be about 5% of your weekly mileage.

2. 3-6 x 1600m @T pace w/60 sec rest. Volume should be around 10% of weekly mileage.

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