Running Around 4-27-09

This week will be the final installment in I-pace workouts. You should know it by heart by now: 1200s or 1000s. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. Let's keep the rest time to a maximum of work time minus 30 seconds. So if you're running 5 minutes, maximum rest is now 4:30. If you are running 4 minutes, maximum rest is now 3:30. During that time, you should jog 200-400m.

If you're feeling ambitious, you can super-size the workout by going over the 5-minute maximum. If you're running 1200s, you can bump it up to 1600s. If you're running 1000s, you can bump it up to 1200s. You can also mix up your regular distance with the over-distance. If you accept this challenge, keep with the 7-8% weekly mileage recommendation, so you'll probably fewer actual repeats. Also, don't reduce the rest. Keep it in the 4-5 minute range. If you're unsure about super-sizing, talk to me on Tuesday.

From what I've seen, lots of Tuesday regulars have been running great times over the last few weeks. Let's keep the great work. The workouts are paying off!

Don't forget your water. It's going to be warm on Tuesday.


Week 17 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. 3-10 x 1200m @I pace w/200-400m jog recovery. Rest should be between 3 and 4.5 minutes and should be no more than 30 seconds less than 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.

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

3. [Optional 2nd weekly workout] 200m-400m-200m " sandwich" @R pace with equal distance jog recovery. See the 4-6-09 workout for details.


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

Running Around 4-19-09

We're into racing season now, and I've seen some fast times from the Tuesday night regulars. Keep up the good work everyone!

We've had some tough workouts the last few weeks, and many of us have been racing the last week or two. So with that and the Dogwood 5k coming up this week, we're going to back off a tiny little bit and do kind of a mini-sharpening workout.

Start with 200m repeats @R pace with equal distance jog recovery. Followed by some T work. If you are running 1600m, take 60 seconds rest in between. If you are running 2000m, take 75 seconds in between. We'll finish up with a matching set of 200s to make an R-T-R sandwich. More details in the summary below.

Keep the 200s under control. Remember efficiency and economy are the key. Don't overexert to get an extra second. Better to back off to 98% and run smoothly. When you switch to the T pace, hold back that first lap. You're going to be temped to run it too fast following the R-pace of the 200s.

Finally, keep an eye on results from Boston. We have a big group representing Knoxville, KTC, and Tuesday night. Good luck guys!

Week 16 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. R-T-R " sandwich". Equal distance jog for recovery following 200s. 60-75s between T intervals. Breakdown based on weekly mileage:
50 mpw: 5x200m@R + 2 x 200om @T + 5x200m @R
45 mpw: 4x200m@R + 2 x 200om @T + 4x200m @R
40 mpw: 3x200m@R + 2 x 200om @T + 3x200m @R
35 mpw: 3x200m@R + 2 x 1600m @T + 3x200m @R
30 mpw: 2x200m@R + 2 x 1600m @T + 2x200m @R
25 mpw or less: 2x200m@R + 2 x 1600m @T + 2x200m @R

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

3. [Optional 2nd weekly workout] 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.


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

Running Around 4-13-09

I'll keep it short & sweet this week. We're going back to the bread & butter I-pace workout: 1200s or 1000s. Hopefully these are getting easier at the same pace and you are recovering quicker. We're going to make it a little more challenging by reducing the rest by 30 seconds. So if you're running 5 minutes, maximum rest is now 4:30. If you are running 4 minutes, maximum rest is now 3:30.

Week 15 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. 3-10 x 1200m @I pace w/200-400m jog recovery. Rest should be between 3 and 4.5 minutes and should be no more than 30 seconds less than 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.

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

Running Around 4-6-09

As promised, we'll take a break from the I-pace work this week. We'll pick up the intensity with some R-pace 200s and 400s. The conditions aren't going to be the best for a fast workout, but hopefully this will be the last cold blast of the Spring.

Week 14 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. 200m-400m-200m " sandwich" @R pace with equal distance jog recovery. Breakdown based on weekly mileage:
50 mpw: 5x200m + 5x400m + 5x200m
45 mpw: 4x200m + 5x400m + 4x200m
40 mpw: 4x200m + 4x400m + 4x200m
35 mpw: 3x200m + 4x400m + 3x200m
30 mpw: 3x200m + 3x400m + 3x200m
25 mpw or less: 2x200m + 3x400m + 2x200m

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

3. [Optional 2nd weekly workout] 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.

3. [Optional 2nd weekly workout - alternative] 4-10 x hills. Volume of uphill running should be 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