Running Around 3-23-09

This week's workout is very similar to last week. We'll bump the distance up from 1000m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're really close to 5 minutes, it's OK to do the 1200s if you want to.

Again, recovery time is very important. It has to be less than your work time. You can definitely do a 200m jog. You may be able to squeeze in a 300m or 400m jog if you want to add a little extra mileage or don't like standing around waiting for the clock.

If you're focusing on the Knoxville marathon or half this week, I'll suggest doing workout #1 from back on November 16 instead.

Week 12 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. 3-10 x 1200m @I pace w/200m jog recovery. Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running.

2. Striders two times this week. 4-6 x 100m

3. [Optional 2nd weekly workout] 6-20 x 200m @R pace w/ 200m jog recovery. Hard running should be around 5% of weekly mileage.

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