Running Around 4-26-10

We've got 5 more workouts between now and the end of our Spring season (Expo 5k/10k). With Dogwood behind us, we're going to bump the intensity up a notch for 2 weeks and then have 3 weeks of easier sharpening workouts. This week we'll try something a little different with a ladder workout. That means the distance will increase as the workout progresses.

The basic workout is sets of 200m, 400m, 600m, 800m @I pace all with 200m jog recovery. So a single set is: 200m @I, 2oom jog, 400m @I, 200m jog, 600m @I, 200m jog, 800m@I, 200m jog. Everyone will be doing at least one full set. As your weekly mileage indicates, you might also do all or part of a second set. For example, someone running 25 miles per week would do the above plus 200m @I, 200m jog, 400m @I, 200m jog. If you are above 45 mpw, you will be adding a 1000m to the ladder.

Greg and I are going to be doing something a little different. We will attempt 3200m@I pace + 800m jog + 2x1600m @10k goal pace w/400m jog.


Week 15 of Spring 2010 training. Now for the workout summary:

1. Sets of ladder 200m, 400m, 600m, 800m @I pace all with 200m jog recovery. Breakdown by weekly mileage:

20 mpw: 1 full set + 200m of second set
25 mpw: 1 full set + 200m, 400m of second set
30 mpw: 1 full set + 200m, 400m, 600m of second set
35 mpw: 2 full sets
40 mpw: 2 full sets + 800m of third set
45 mpw: 2 full sets + add 1000m at the end of second set
50 mpw: 2 full sets + add 1000m at the end of both sets

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

3. [Optional 2nd weekly workout Thurs/Fri] : Continuous run 20-22 minutes at T-pace. Remember that T-pace is the pace you can run for an hour race, so this is only 1/3 of the distance.

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 4-19-10

Good to see lots of your names in the race results over the last 2 weekends. Let's keep it rolling. We've got one of the top races of the Spring, Dogwood 5k, coming up this week. So, we're going to back off a tiny little bit and do a mini-sharpening workout.

Start with 200m repeats @R pace with equal distance jog recovery. Followed by some T work. We'll finish up with a matching set of 200s to make an R-T-R sandwich. More details in the summary below.

Keep the 200s under control. Remember efficiency and economy are the key. Don't overexert to get an extra second. Better to back off to 98% and run smoothly. When you switch to the T pace, hold back that first lap. You're going to be temped to run it too fast following the R-pace of the 200s.

Finally, keep an eye on Boston this morning. We have a big group representing Knoxville, KTC, and Tuesday night. Good luck guys!

Week 14 of Spring 2010 training. Now for the workout summary:

1. 1. R-T-R " sandwich". Equal distance jog for recovery following 200s. 60s between T intervals. Breakdown based on weekly mileage:
50 mpw: 4x 200m@R + 2 x 1600m @T + 4x 200m @R
45 mpw: 3x 200m@R + 2 x 1600m @T + 3x 200m @R
40 mpw: 2x 200m@R + 2 x 1600m @T + 2x 200m @R
35 mpw: 3x 200m@R + 2 x 1200m @T + 3x 200m @R
30 mpw or less: 2x 200m@R + 2 x 1200m @T + 2x 200m @R

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

3. [Optional 2nd weekly workout Thurs/Fri] : 3-10 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.

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 4-12-10

I think racing season is officially here. We had 5 races on the schedule last weekend and 7 this coming weekend with the big Dogwood 5k coming up on the 24th. With the workouts we've been doing, you should find yourself rounding into pretty good shape. We still have some work to do, but from here until the end of May is prime racing season and our workouts will reflect that with more focus on I/R paces. Get out there and race and have some fun.

Back to 1200s this week. If you're racing this weekend, keep the pace under control. Run your proper pace; don't race the workout.

P. S. Sorry for the late delivery of this.


Week 13 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] : 4-12 x 400m @R pace with 400m jog recovery. Volume (not including rest) should be 5% of your weekly mileage.

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 4-4-10

Hopefully everyone's legs are slowly coming back after last weeks races. We'll change it up a little this week and add some speed with 400m repeats. This is a great warm weather workout.

We'll run these at R pace. R-pace is fast, but we don't want to run fast at the expense of good form. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's better to back of the speed ever so slightly than to strain and flail to hit a particular time.


Week 12 of Spring 2010 training. Now for the workout summary:

1. 4-12 x 400m @R pace with 400m jog recovery. Volume (not including rest) should be 5% of your weekly mileage.

50 mpw: 10 x 400m w/400m jog recovery
45 mpw: 9 x 400m w/400m jog recovery
40 mpw: 8 x 400m w/400m jog recovery
35 mpw: 7 x 400m w/400m jog recovery
30 mpw: 6 x 400m w/400m jog recovery
25 mpw: 5 x 400m w/400m jog recovery
20 mpw or less: 4 x 400m w/400m jog recovery

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

3. [Optional 2nd weekly workout Thurs/Fri] : 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.

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