Running Around 1-18-10

This week we'll start our transition from base mileage to regular workouts. So we'll be heading for the hills of Cherokee Blvd for some repeats!

I'm going to change things up a little bit though. Instead of running the full hill top-to-bottom, we're going to break it up into 2 phases - top half & bottom half. Let's use an example of running 6 repeats. Do 5 repeats on the top half. Following the 5th one, jog all the way to the bottom. Do 6 repeats on the bottom half. On the last (6th) one, run the full hill bottom-top.

I think this will be a gentler transition from base to workouts. Usually in the early season hill workouts, fatigue really kicks in during the last third of the hill. The result is form and efficiency breakdown. By splitting it up, I hope it will give us an opportunity to keep the pace a little higher while maintaining good form and efficiency throughout the workout.

For all of the details about location and warmup routes, see http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

Upcoming ...
1/30/10 @2-4pm
2010 Metro Knoxville XC Distance Clinic - Featuring UT Men's Distance Coach George Watts speaking on middle distance training and racing. http://www.facebook.com/event.php?eid=236094117738


Week 1 of Spring 2010 training. Now for the workout summary:

1. 4-10 x hill repeats. Recommendations based on weekly mileage ...
50 mpw: 8 x hills
45 mpw: 7-8 x hills
40 mpw: 6-7 x hills
35 mpw: 5-6 x hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

2. Striders at least once this week 4-6x 100m.

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