Running Around 3-30-09

If you like last week's workout, you're going to love this week's ... because it's exactly the same! I know that's boring. Boring but effective. The bottom line is that I-pace works best when you're running between 4 and 5 minute repeats, and there is a narrow range of workouts that fit. I'll give you the option of running hills instead. I promise next week will be something different.

Reminder, recovery time is very important. It has to be less than your work time.

If you ran the Knoxville Marathon or Half, use your judgment about doing a workout on Tuesday. If you're not recovered enough, don't add to the stress of the long race. Give yourself a few days to recover. If that's the case, I recommend a road run on Tuesday and shifting your workout to Thursday this week.

A great big Thanks! to everyone who helped make yesterday's Knoxville Marathon a great success!! I saw a lot of Tuesday night regulars volunteering and running. I hope everyone who ran enjoyed it as much as I did. If you ran, thank Cindi Holcombe for her work organizing and managing the volunteer effort.


Week 13 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. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

1. (alternative) 4-10 x hills. Volume of uphill running should be 5% of weekly mileage.

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

3. [Optional 2nd weekly workout] 3-5 x 1600m @T pace w/60 seconds rest. 10% 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