Running Around 10-18-09

We're closing in on November, so the next few weeks we'll return to some faster running to work on sharpening and running economy. With that in mind, we'll do some pure speed this week with 400m repeats. Concentrate on being fast, but in control. These are close to full speed, but not quite. It's better to back off a little on the pace in favor of running smoothly and efficiently. Concentrate on good form and fast turnover. That will help you run efficiently.

Recovery for the workout is a 400m jog between repeats. No restrictions on time, so take as long as you need to feel like you're ready to attack the next one.

Week 14 of 19 training for Autumnfest 8k.... Now for the workout summary:

1. 4-12 x 400m @R-pace with 400m jog recovery. Shoot for around 5% of your weekly mileage for the hard running.

50 mpw: 10 x 400m
45 mpw: 9 x 400m
40 mpw: 8 x 400m
35 mpw: 7 x 400m
30 mpw: 6 x 400m
25 mpw: 5 x 400m
<= 20 mpw: 4 x 400

2. Striders: 4-6 x 100m

3. [Optional 2nd weekly workout] 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 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