Running Around 10-5-08

We'll do the same workout we did last week. Try to improve on being more consistent and consider taking less rest (time).

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.

50 mpw: 5x1200m -or- 6x1000m
45 mpw: 4x1200m + 1x800m -or- 5x1000m + 1x800m
40 mpw: 4x1200m -or- 5x1000m
35 mpw: 3x1200m + 1 x800m -or- 4x1000m
30 mpw: 3x1200m -or- 3x1000m + 1x800m
25 mpw 2x1200m + 1x800m -or- 3x1000m
20 mpw or less: 2x1200m -or- 2x1000m

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