Running Around 8-8-10

First thing ... because of the excessive heat, we will be meeting at 6:30 pm 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. I'll also post on the KTC board.

I have to admit that I've been struggling to complete the workouts recently. The heat is taking it's toll making it difficult to hit or maintain the pace and/or complete the full volume of the workout. I'm sure I'm not the only one.

With that in mind, the goal for the week is to get back on track and complete the workout. I've dialed back the difficulty from what I had planned. I'm also providing two options to choose from. Both workouts are suitable for either milers or general racers. Choose the one that works better for you this week. The first option is plain 200's - good form, fast & relaxed are the keys. The second option is a mix of temp and 200's.

Week 5 of Fall 2010 training. Now for the workout summary:

Option 1: 8-20 x200m @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: 16-20 x 200m
45 mpw: 14-18 x 200m
40 mpw: 12-16 x 200m
35 mpw: 10-14 x 200m
30 mpw: 8-12 x 200m
<=25 mpw: 8-10 x 200m

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