Running Around 3-2-09

Back to working on speed and running economy this week.

The goal of this workout is to run fast but efficiently. Efficiency and economy are the number one goal, so it's better to back off on the speed a little to run smoothly instead of powering through trying to hit a particular time. Also, there is no strict requirement on recovery time. Give yourself enough recovery so you don't compromise the next repeat.


Week 9 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. Sets of (200m, 200m, 400m @R pace) w/equal distance rest in between. Volume should be 5% of your weekly mileage. So a complete set is 200m hard, 200m jog recovery, 200m hard, 200m jog, 400m hard, 40m jog. Do partial sets if you're in between.

Adjustments for weekly mileage:
50+ mpw: 5 sets
45+ mpw: 4 sets + 2x200m
40+ mpw: 4 sets
35+ mpw: 3 sets + 2x200m
30+ mpw: 3 sets
25+ mpw: 2 set + 2x200m
20 mpw: 2 sets

2. 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