Running Around 10-13-08

We're going to switch up the pace a little this week. We'll return to working on T pace followed by some 200s. Start with a continuous run of 2o-22 minutes @T pace. This may sound intimidating, but remember that is the pace you can run for an hour-long race. This workout will be 1/3 of your maximum distance at this intensity. Proper pace is the key here because if you start too fast, you're probably going to be hurting in the last 5 minutes. Find your T pace, and stick to it.

After the T-pace run, take as much as 3 minute before starting some 200m repeats. You can jog a lap or just get some water and stretch.

Everyone should do at least 2x200m. I'd like the total distance of the workout on the track (including recovery jogs) to be about 10% of your weekly mileage, so add more 200s if necessary to meet that goal.


Training week 9 of 16 until Autumfest 8k. Now for the workout summary:

1. Continuous run 20-22 minutes @T pace + 2-6 x 200m @R pace w/200m jog.

2. 3-10 x 1000m @I pace w/200m jog recovery. Volume should be around 8% 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