Running Around 5-3-10

Pure and simple this week. 400m repeats. Fast but in control. 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.

Looking ahead for the remainder of this training cycle:

Week of 5/10: 1000's with short rest
Week of 5/17: 400's just like this week but fewer in number
Week of 5/22: Taper workout T pace 1200's with some R-pace 200's or 400's.
5/29: Expo 5k/10k race

Week 16 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] : 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