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