Running Around 8-16-10

I think everyone agreed that starting later last week made a big difference. So, we will be meeting at 6:30 pm again this week instead of the usual 5:30 pm. This will probably continue until the end of the month, but I'll let you know for sure when we switch back. I'll also post on the KTC board.

It seems like everyone handled the workout pretty well last week. Let's see if we can build on that success this week with some 400m repeats for the milers. Just half the number of 200s from last week. The other option will be the same as last week. It's probably a little better for general racers, but I'm going to give everyone the option of choosing whatever you think works best for you this week.

Week 6 of Fall 2010 training. Now for the workout summary:

Option 1: 4-10 x400m @R pace. 400m jog recovery. Total distance for the hard running should be 4-5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 8-10 x 400m
45 mpw: 7-9 x 400m
40 mpw: 6-8 x 400m
35 mpw: 5-7 x 400m
30 mpw: 4-6 x 400m
<=25 mpw: 4-5 x 400m

Option 2: 2-3 x1600m @T pace with 60 seconds rest + 4-8 x200m @R pace with 200m jog recovery. Recommendations based on mileage:
50 mpw: 3 x1600m @T + 8 x 200m @R
45 mpw: 3 x1600m @T + 6 x 200m @R
40 mpw: 3 x1600m @T + 4 x 200m @R
35 mpw: 2 x1600m @T + 6 x 200m @R
30 mpw: 2 x1600m @T + 4 x 200m @R
<=25 mpw: 2 x1600m @T + 3 x 200m @R

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