Running Around 7-26-10

More speed for everyone this week. Those focusing on the mile race on Labor Day will be doing 600 meter repeats at R-pace. Everyone else will be doing 400 meter repeats at R-pace.

These workouts are for strength and running economy, so concentrate on speed while maintaining good, efficient form.

Week 3 of Fall 2010 training. Now for the workout summary:

Milers: 3-9 x600m @R pace. 400m jog recovery. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 6-7 x 600m w/400m jog recovery
45 mpw: 6 x 600m w/400m jog recovery
40 mpw: 5 x 600m w/400m jog recovery
35 mpw: 4-5 x 600m w/400m jog recovery
30 mpw: 4 x 600m w/400m jog recovery
<=25 mpw: 3 x 600m w/400m jog recovery

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General racers: 3-10 x400m @R pace with 400m jog recovery. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on 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


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
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http://www.runningforfitness.org/calc/rp.php