Running Around 7-12-10

My typical approach has been to focus our fall training on peaking during the month of November, and more specifically for Autumnfest 8k on Thanksgiving. This year, I'm adding a new wrinkle. We'll still keep a long-term focus on November/Autumnfest, but we'll start with an (optional) mini-season that focuses on the inaugural Hal Canfield Memorial Mile. It takes place on Labor Day, and the course looks favorable for fast times. It's a point-to-point that is essentially the first mile of the Dogwood 5k course.

The mile requires strength and running economy. That is what we typically work on during the first phase of training anyway, so this will fit well. However, the mile-specific workouts will probably get a little tougher than the usual early season stuff we do. So for the first 8 weeks, I'll give 2 workout options - one for mile focus and one for general racing.

This week, general racers should continue with base by doing a progression run of 6-10 miles somewhere in the neighborhood of 60-80 minutes with the last 30 minutes being 30-60 seconds faster than your regular easy run pace.

For milers, we'll hit the track for some 200m and 400m repeats.

Drink lots, wear sunscreen, be prepared for possibly rain.

Week 1 of Fall 2010 training. Now for the workout summary:

Milers: Sets of (200m, 200m, 400m) @R pace. Recovery is equal distance, so 200m following the 200m runs and 400m following 400m runs. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 5 sets
45 mpw: 4 sets + 2x200m @R pace w/200m jog
40 mpw: 4 sets
35 mpw: 3 sets + 2x200m @R pace w/200m jog
30 mpw: 3 sets
25 mpw: 2 sets + 2x200m @R pace w/200m jog
<=20 mpw: 2 sets

-or-

General racers: Progression Run. 60-80 minutes duration: 30-50 minutes easy + 30 minutes hard (30-60 seconds faster per mile).


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