Running Around 2-22-10

Hills workouts are tough, but hills make you strong and improve running economy. You can never be too rich, too good looking, or run too many hill workouts ... In case you haven't guessed, back to the hills this week.

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

Week 6 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

Running Around 2-15-10

Guess what? More snow. Booooo for snow and cold weather! Thankfully the long range forecast shows a warmup starting in the middle of next week.

I'll keep it short and to the point this week. We'll revisit the same tempo workout we did a few weeks ago. Proper pacing is the key to this workout; faster isn't always better. Use the training pace links below to find your proper T pace.

Upcoming ...
2/21/10 @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 5 of Spring 2010 training. Now for the workout summary:

1. 3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage.

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

Running Around 2-8-10

We'll stay on the track this week to do some speed/economy work. The goal of this workout is to run fast but efficiently. Efficiency and economy are the number one goal, so I'd rather have you back off on the speed a little to run smoothly instead of powering through trying to hit a particular time. Also, there is no strict requirement on recovery time. Give yourself enough recovery so you don't compromise the next repeat. Working on economy early in the season provides a good foundation for the harder workouts that will come later.

We'll do sets of 200m and 400m repeats. See details below.

Upcoming ...
2/21/10 @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 4 of Spring 2010 training. Now for the workout summary:

1. Sets of (200m, 200m, 400m @R pace) w/equal distance rest in between. Volume should be 5% of your weekly mileage. So a complete set is 200m hard, 200m jog recovery, 200m hard, 200m jog, 400m hard, 40m jog. Do partial sets if you're in between.

Adjustments for weekly mileage:
50+ mpw: 5 sets
45+ mpw: 4 sets + 2x200m
40+ mpw: 4 sets
35+ mpw: 3 sets + 2x200m
30+ mpw: 3 sets
25+ mpw: 2 set + 2x200m
20 mpw: 2 sets

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