Running Around 9-21-09

We'll continue this week with more I-pace work, but we're going to bump up the distance a little from 800m to 1200m. The ideal duration of these repeats is 4-5 minutes, so if you can't run 1200m in 5 minutes or less, then do 1000m repeats instead of 1200s. The recommendation is 7-8% of your weekly mileage for the hard running, so if you're in between, you can add an 800m repeat at the end.

Week 10 of training for Autumnfest 8k.... Now for the workout summary:

1. 3-6 x 1200m @I-pace w/400m jog recovery. Rest time must be less than work time. Shoot for around 8% of your weekly mileage for the hard running. Recommendations based on weekly mileage:

50 mpw: 5x1200m
45 mpw: 4x1200m + 800m
40 mpw: 4x1200m
35 mpw: 3x1200m + 800m
30 mpw: 3 x 1200m
<=25 mpw: 3x1000m

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