Running Around 8-3-09

We'll back off the intensity a little this week and do some tempo miles. This a bread & butter workout that is a great fitness builder early in the season. Proper pacing and and even effort are the key to making this workout successful.

If you're feeling frisky, you can add 2x200m @R pace with 200m jog at the end.

Next week we'll likely do hills again, so enjoy the slower pace this week.

Special recognition to those who showed up and ran in the pouring rain last week: Greg, Matt, Herb, and Chris!

Week 3 of training for Autumnfest 8k.... Now for the workout summary:

1. 3-6 x1600m @T-pace with 1 min rest. Total distance for the hard running should be 10% 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