Running Around 7-18-10

We'll continue with a similar theme from last week. For general racers, I've got one of our bread & butter workouts on the menu - tempo miles. Great workout for all-around fitness and early season training.

For those interested in racing the mile on Labor Day, we'll do a similar workout to last week. But we're going to bump the 400m repeats up to 800m. I'll admit that 800m @R pace is tough, but the mile is not an easy race. If you want to be fast & efficient during the race, you've got to work on it during training. So, keep it under control on that first lap of the 800m, so you can bring it home strong.

Week 2 of Fall 2010 training. Now for the workout summary:

Milers: Sets of (200m, 200m, 800m) @R pace. Recovery is 200m following the 200m runs and 400m following 800m runs. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:
45+ mpw: 4-5 sets
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: 3-6 x1600m @T pace with 60 seconds rest. Distance should be around 10% of your weekly mileage.


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