Running Around 1-5-09

Happy New Year! We'll start with our first official week of training for the Spring racing season. We've done 5 weeks of pure base running, and now we'll switch over to adding a little intensity into the mix. We'll keep it low key for a few more weeks since we have a long way to go until the end of the season. We don't need to do too much this early.

This week we'll do a progression run. That simply means the second half of the run is faster than the first. Start at your long/easy run pace and finish at "marathon pace". You don't have to be training for a marathon to run that pace. You can find an approximate value using the link at the bottom. A good guideline is that it's about 30-60 seconds per mile faster than easy pace.

The real goal of this workout is to simply get used to running a little faster than easy pace. Try to maintain an even pace during the second half.


Upcoming ...
1/15/09 Runner's Market Distance Clinic.
See http://runnersmarket.com/PerformanceClinic.html for details. I'll be there to talk training and answer questions about Tuesday track workouts.

2/7/09 Metro Knoxville XC Distance Clinic.
Featuring the legendary Dr. Jack Daniels. See http://ktc.org/MsgB3/viewtopic.php?f=4&t=3949 for details.


Week 1 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. Progression run. 30 mins easy/30 mins hard. Followed by striders on the track 2-4x 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