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