Running Around 8-2-10

We've been working on speed. But the mile requires plenty of strength to carry the speed from start to finish. This week, we're going to shorten the rest to work on strength and holding pace with tired legs.

For anyone focusing on the Hal Canfield mile on Labor Day, we'll do 400m repeats with 200m jog recovery. Keep the rest to less than 2 minutes.

For general racers not focusing on the mile, we'll go back to some tempo work this week. Let's increase the distance from 1600 meters to 2000 meters with a 75 second recovery.

Week 4 of Fall 2010 training. Now for the workout summary:

Milers: 4-10 x400m @R pace. 200m jog recovery. Total distance for the hard running should be 4-5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 7-8 x 400m
45 mpw: 6 x 400m
40 mpw: 5 x 400m
35 mpw: 4-5 x 400m
30 mpw: 4 x 400m
<=25 mpw: 3 x 400m

-or-

General racers: 2-4 x2000m @T pace with 75 seconds rest in between. Total distance for the hard running should be 10% of your weekly mileage.
50 mpw: 4 x 2000m
45 mpw: 3-4 x 2000m
35-40 mpw: 3 x 2000m
30 mpw: 2-3 x 2000m
25 mpw or less: 2 x 2000m


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