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