Running Around 3-22-09

This week's workout is very similar to last week. We'll bump the distance up from 1000m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to.

Again, recovery time is very important. It has to be less than your work time. You can definitely do a 200m jog. You may be able to squeeze in a 300m or 400m jog if you want to add a little extra mileage or don't like standing around waiting for the clock.

If you're focusing on the Knoxville marathon or half this week, I'll give you the option of doing workout #1 from back on November 16th instead.

If you're not racing one of the events this coming weekend, please consider volunteering. Our very own Cindi Holcombe is the volunteer coordinator, and she would be grateful for any help you can provide. You can actually choose your assignment and time with an online volunteer registration form at: http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=202269

Week 10 of Spring 2010 training. Now for the workout summary:

1. 3-8 x 1200m @I pace w/200m 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.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s, look back to last week's workout for suggestions based on weekly mileage. 3 is the minimum unless you are returning from an injury, etc.

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

3. [Optional 2nd weekly workout Thurs/Fri] : Knoxville marathon, 1/2 marathon, 5k, kids run, or volunteering for one of those events.

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