Running Around 2-23-09

We'll stick with our 3-week rotation and go back to hills this week. If you did less than the full complement a few weeks ago, try to add one more. Otherwise, work on improving pace, form, and running smoothly & powerfully this time around.

I heard a lot of people saying their times improved from the first hill workout to the second one so lets keep that improvement going. We should have some decent weather this week and that always helps.

Week 8 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. Hill repeats. 4-10 hills. Up hard, down easy. Volume should be 5% of weekly mileage. The hill is about 0.3 miles each direction. So ...
50+ mpw: 8-10 hills
45+ mpw: 7-8 hills
40+ mpw: 6-7 hills
35+ mpw: 5-6 hills
30+ mpw: 5 hills
25+ mpw: 4-5 hills
20 mpw: 4 hills

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