Running Around 3-1-10

I'm sure everyone enjoyed the hills last week, but that's the last hill workout for a while. We'll be on the track for at least the next month.

Back to strength/tempo work this week. We'll do a combination of 2000m and/or 1600m repeats based on your weekly mileage. Rest following the 2000's is 75 seconds. Rest following the 1600's is 60 seconds.

Next week we'll pick up the intensity as we move into the middle stage of our training cycle.

Finally, fellow runner and UT student, Max Paquette, needs a few more runners for his research. He is studying/comparing the effects of running barefoot, with running shoes, and while wearing Vibram five fingers shoes. Participants should be males age 20-40. The running involves several short runs (less than 50m) for each: shoes, barefoot, Vibrams. If you are interested or want more information, contact Max at maxrpaquette@gmail.com.


Week 7 of Spring 2010 training. Now for the workout summary:

1. 2000m and 1600m repeats @T pace. Volume should be 10% of your weekly mileage.

50 mpw: 4x2000m @T w/ 75 seconds rest
45 mpw: 2x2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest
40 mpw: 3 x 2000m @T w/75 seconds rest
35 mpw: 2 x 2000m @T w/75 seconds rest + 1 x 1600m @T
30 mpw: 1 x 2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest
25 mpw or less: 2 x 2000m @T w/75 seconds rest

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