Running Around 10-5-09

We're going to take a break from the I-pace and switch to a mixed-pace workout. The main goal is to get some tempo work, but we're going to spice it up a little by adding some faster R-pace stuff at the beginning and end to make it an R-T-R sandwich.

Start with 200m repeats @R pace with equal distance jog recovery. Followed by T-pace 2000m repeats with 75 seconds in between. We'll finish up with a matching set of 200s. When you switch back to 200's, keep the rest at 75 seconds between your last 2000 @T and your next 200 @R. 35 miles per week and under will do 1600's instead of 2000's.

Keep the 200s under control. Efficiency and economy are the key. Don't overexert to get an extra second. Better to back off to 98% and run smoothly. When you switch to the T pace, hold back that first lap. You're going to be temped to run it too fast following the R-pace of the 200s.

Week 12 of training for Autumnfest 8k.... Now for the workout summary:

1. R-T-R sandwich. Equal distance (200m) jog for recovery following 200s. 75s between T intervals. Breakdown based on weekly mileage:
50 mpw: 3x200m@R + 3 x 2000m @T + 3x200m @R
45 mpw: 4x200m@R + 2 x 2000m @T + 4x200m @R
40 mpw: 3x200m@R + 2 x 2000m @T + 3x200m @R
35 mpw: 3x200m@R + 2 x 1600m @T + 3x200m @R
30 mpw: 2x200m@R + 2 x 1600m @T + 2x200m @R
25 mpw or less: 2x200m@R + 2 x 1600m @T + 2x200m @R

2. Striders two times this week. 4-6 x 100m

3. [Optional 2nd weekly workout] 3-10 x 1200m @I pace w/400m jog recovery. Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

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