Running Around 10-12-09

Sorry for the late delivery of this week's workout. This will be the final week of pure I-pace work. We'll make some minor tweaks. First, we're dropping the recovery time to 30 seconds less than your work time. So if you complete your repeat in 4:15, maximum rest is 3:45. Recovery is 400m-600m jog.

Also, I'm going to throw in an option to super-size the workout by adding some distance to each repeat. If you've been running 1000's, you can bump it up to 1200's this week. If you've been running 1200's, you can bump it to 1400m or 1600m repeats. However, I'm going to set the maximum time for an individual repeat to 5:35. That means you need to complete 400m in ... 83.75 for 1600m repeats, 95.71 for 1400m repeats, or 1:51 for 1200m repeats. With these, I also want to keep rest to 4:30 or less.

This super-size stuff is a little complicated, so drop me an email if you have any questions. I won't be able to make it to the track this week.


Week 13 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 30 seconds 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 2nd weekly workout] 3-7 x 1600m @T pace with 60 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