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