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