Running Around 5-10-10

We're going to do something new this week - either 800m or 1000m repeats (depending on your speed) at 5k pace. This should be very close to your I-pace. Rest will be short - 1 minute with some adjustments allowed based on pace. So please read the details. I'll bring a print out with me to the track for anyone who needs it.

I'm a little unsure of how difficult this workout will be since we haven't done it before, so please give me some feedback afterward. Also, I'm going to give some options that will allow you to adjust the rest.

Distance adjustments: If your time to run 1000m at 5k pace exceeds 4 minutes, then run 800m repeats instead.
Time adjustments: If your time exceeds 4:00, take 70 seconds rest. If your time exceeds 4:30, take 80 seconds rest. If your time exceeds 5:00, take 90 seconds rest.
Difficulty adjustments: If you find it too difficult to hold goal pace, add 15 seconds to your rest interval.

Week 17 of Spring 2010 training. Now for the workout summary:

1. 4-7 x 1000m @5k pace with 60 seconds rest. Recommendations based on weekly mileage:

50+ mpw: 7x1000
40-50 mpw: 6x1000
30-40 mpw: 5x1000
30 mpw or less: 4x1000

or adjustments for 800m runners:

45-50 mpw: 8x 800m
40-45 mpw: 7x 800m
35-40 mpw: 6x 800m
25-30 mpw: 5x 800m
25 mpw or less: 4x 800m

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

3. [Optional 2nd weekly workout Thurs/Fri] : 2x 3200m @T pace with 2 minutes rest. Cut it down to 2x 2400@T pace with 90 seconds rest if you run less than 35 miles per week.

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