Running Around 3-14-10

This week we'll shift gears and start into the toughest stretch of training. For the next 6-7 weeks our main focus will be working on mid-range intervals at I-pace. The goal of these workouts is to improve VO2 max (your ability to transport and utilize oxygen during exercise). I've found that it takes a couple of weeks to adjust, but eventually you'll become more comfortable and efficient at this pace.

For I-pace, the rest duration is very important. It must be less than or equal to the time you've spent running hard. So if you run 1000m in 4 minutes, then your rest must 4 minutes or less. Typically you'll be able to handle a little bit less rest. The maximum rest should be 5 minutes.

Also, now is the time I usually add a second weekly workout to the schedule. This is completely optional based on your goals and ability. I usually do the second workout on Thursday or Friday. If you are only accustomed to doing one but want to move up to two, try it every 2nd or 3rd week at first. Then eventually work up to 2 workouts every week.

Week 9 of Spring 2010 training. Now for the workout summary:

1. 3-10 x 1000m @I pace w/200m jog recovery. Rest should be 2-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running.

50 mpw: 6-7 x 1000m @I pace w/200m jog
45 mpw: 5-6 x 1000m @I pace w/200m jog
40 mpw: 5 x 1000m @I pace w/200m jog
35 mpw: 4-5 x 1000m @I pace w/200m jog
30 mpw: 4 x 1000m @I pace w/200m jog
25 mpw or less: 3 x 1000m @I pace w/200m jog


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

3. [Optional 2nd weekly workout Thurs/Fri] : Hilly road run: Pick a hilly route 6-10 miles in length with plenty of hills. Run easy for the first mile or so then attack every hill as if you're running a hill workout. Run easy until the next hill. Challenge yourself with a variety of length and frequency of the hills on your route.

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