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