Running Around 9-27-09

The steady diet of I-pace work continues. I like to do a bunch of these workouts in a row because I find it takes some time to adapt to the pace and intensity. Now by the 3rd week, you should be feeling more comfortable and able to maintain a strong pace and rhythm throughout each repeat.

The workout is the same as last week with one slight modification. We're reducing the rest by 15 seconds, so rest time must be 15 seconds less than your work time. If you run your 1200 in 4:45, maximum rest is 4:30, etc.

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 11 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