Running Around 9-7-09

Happy Labor Day to all! We have Wears Valley 15k coming up this week, so we'll use that as the focus for Tuesday's workout. We'll do some tempo repeats followed by some R-pace to sharpen up and get the legs turning over a little bit.

Note that final T-pace repeat is longer than the others. Don't switch the order around. Keep the longest one at the end. Also pay attention to the rest to make sure you are getting the right amount. There should not be any extra rest before your first 200.

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

1. T-pace repeats followed by 2x200m @R-pace. Follow these guidelines based on your weekly mileage:
50 mpw: 3x1600@T w/ 60 seconds rest + 2400@T w/90 sec rest + 2x200m@R w/200m jog
45 mpw: 3x1600@T w/ 60 seconds rest + 2000@T w/75 sec rest + 2x200m@R w/200m jog
40 mpw: 2x1600@T w/ 60 seconds rest + 2400@T w/90 sec rest + 2x200m@R w/200m jog
35 mpw: 2x1600m@T w/ 60 seconds rest + 2000@T w/75 sec rest + 2x200m@R w/200m jog
30 mpw: 1600m@T w/ 60 seconds rest + 2400@T w/90 sec rest + 2x200m@R w/200m jog
<=25 mpw: 2x1600@T w/ 60 seconds rest + 2x200m@R w/200m jog

2. Striders: 4-6 x 100m

3. Optional Thur/Fri workout: If you are not racing Wears Valley then do a hilly road run workout of 6-10 miles. Run easy to warmup for the first 1/2 mile to mile. Then whenever you come to a hill, attack like you're running hill repeats. Recover by running easy to the next hill.


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