Running Around 6-28-10

I won't have access to my track workouts email next week, so I'm going to give you both this week and next week's workouts now.

This week (week 5), Summer base training continues. That means easy running on the roads or greenways. If you want to do some work on the track, see the official off-season base training plan:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Next week (week 6), we'll bump up the intensity a little. Let's turn our road run into a progression run. That simply means we're going to run the 2nd half faster than the first half. Start at your normal training pace. At mid point in the run, pick up the pace and bring it home around 30-60 seconds per mile faster than you started. I'm giving you a wide range for the pace because it doesn't need to precise - just an effort that's harder than an easy run. It should be around marathon race pace effort or slightly faster.

I'd like to see the progression run last at least 60 minutes, but if you are not running that far yet, then adjust according to your abilities. No matter what the duration is, split the run in half for easy/hard.

Look for some hill workouts in the not too distant future.

Week 5 of Summer base training. Now for the workout summary:

Pick one:
1a. Easy road run 4-10 miles followed by striders near the track 2-4x 100m.
1b. Summer track progression. See the link above.

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Week 6 of Summer base training. Now for the workout summary:

Pick one:
1a. Progression Run. 60 minutes duration: 30 minutes easy + 30 minutes hard (30-60 seconds faster per mile).

1b. Summer track progression. See the link above.

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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