Running Around 5-24-10

This week we'll do a final tune-up workout for Expo. If you keep to the prescribed paces, you should finish the workout feeling invigorated instead of fatigued. Given the quality of the workouts we've completed this Spring, this one should feel surprisingly easy.

I'm going to list the maximum you should do based on weekly mileage. Feel free to cut it down based on how you are feeling. We're going to do a combination of 1200s at T-pace followed by some 400s and/or 200s at R-pace.

You guys have posted some great results in the last month or so. It's proof that hard work and consistency pays off! I expect that will continue this weekend with some fast times at Expo. Get out there, have fun, and run fast!

Final week of Spring 2010 training. 5 training days until Expo. Now for the workout summary:

1. Mix ... 1-3 x 1200m @T pace w/60 seconds rest + 1-2 x 400@R pace with 400m jog + 1-4 x 200@R pace with 200m jog. By weekly mileage ....

45+ mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog
40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog
35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog
30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog
<= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@R w/200m jog

2. Striders two times this week. 4-6 x 100m

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