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