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