Running Around 9-13-09

We're going to switch gears and work some V02 max style workouts for the next few weeks. V02 max is simply your body's ability to use oxygen to do work - in our case, running. So these workouts are designed to improve your ability to transport and utilize oxygen. Sounds good, right?

These workouts are typically I-pace and range from 800m to 1200m. The most important thing in doing I-pace workouts correctly is that the recovery time must be less and or equal to the work time. For example, if your I-pace for 800m works out to 3:30, then your rest between repeats must be 3:30 or less. This usually works out to half the distance of the repeat.

For this week, if you find 400m too much to cover in the allotted recovery time, just run 200m jog for recovery.

For those who are new to workouts, the I, R, and T paces are just notations created by Jack Daniels, PhD. Every week, I include a link at the bottom for calculating these paces based on a recent race result. To find your I pace, follow the link, plug in a recent time

Week 9 of training for Autumnfest 8k.... Now for the workout summary:

1. 4-10 x 800m @I-pace w/200-400m jog recovery. Shoot for around 8% of your weekly mileage for the hard running. Recommendations based on weekly mileage:

50 mpw: 8x800m
45 mpw: 7x800m
40 mpw: 6x800m
35 mpw: 5-6x800m
30 mpw: 5x800
<=25 mpw: 4x800m


2. Striders: 4-6 x 100m

3. Optional Thur/Fri workout: 2-5 x 2000m @T pace with 75 seconds rest. Shoot for about 10% of your 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