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