Running Around 8-23-10

Reminder - 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. Looks like the weather is breaking a little with no 90° days predicted for this week!

I'm providing two options again. We'll stick with workouts that are similar to the past few weeks, but we'll bump the distance up a little for the mile-focused stuff. For general racers, if you've been doing a lot of one type recently, switch it up this week. The T-pace stuff (option 2) is better workout for non-milers.

Week 7 of Fall 2010 training. Now for the workout summary:

Option 1: Sets of (300m, 300m, 600m) @R pace. Recovery is a 200m jog following the hard 300m and 400m jog following the hard 600m. So ... a complete set is 300m hard, 200m easy, 300m hard, 200m easy, 600m hard, 400m easy. Total distance for the hard running should be 4-5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 4 sets
45 mpw: 3 sets + 600m @R with 400m jog recovery
40 mpw: 3 sets
35 mpw: 2 sets + 600m @R with 400m jog recovery
30 mpw: 2 sets + 300m @R with 200m jog recovery
<=25 mpw: 2 sets

Option 2: 2-5 x1600m @T pace with 60 seconds rest. Recommendations based on mileage:
50 mpw: 5
45 mpw: 4-5
40 mpw: 4
35 mpw: 3-4
30 mpw: 3
<=25 mpw: 2-3

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