Running Around 7-26-09

During this phase of training we are working on strength and running economy. These will serve as a foundation for longer and harder workouts as the season progresses.

This week we'll hit the track and do some 200s. These are at R pace, so that means fast. But keep it under control. The goal is to work on leg turnover and efficiency. It's better to back off the pace a tiny bit and be fluid and smooth rather than flailing away trying to hit a particular time. Jog 200m as recovery in between. There are no time constraints for the recovery jogs.

It's going to be hot, so don't forget the water and sunscreen.

Week 2 of training for Autumnfest 8k.... Now for the workout summary:

1. 6-24 x200m @R-pace with 200m jog recovery. Total distance for the hard running should be 5% of your weekly mileage.

2. Striders: 4-6 x 100m

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