Running Around 9-12-10

We'll keep it simple this week. Back to 800s at I pace. Remember that the recovery time must be less than or equal to the work time. or example, if your I-pace for 800m works out to 3:30, then your rest between repeats must be 3:30 or less. This usually works out to half the distance of the repeat.

If you're doing 2 workouts per week, then do some T-pace miles on Thursday or Friday.

I'm thinking we'll probably run hills next week, but that's not set in stone.

Week 10 of Fall 2010 training. Now for the workout summary:

1. 4-10 x 800m @I pace. Recovery is a 200-400m with time not to exceed your work time. Recommendations based on mileage:
50 mpw: 8x800m
45 mpw: 7x800m
40 mpw: 6x800m
35 mpw: 5-6x800m
30 mpw: 5x800
<=25 mpw: 4x800m

2. [Optional 2nd weekly workout Thurs/Fri] 3-6 x 1600m @T pace with 60s rest. 10% of your weekly mileage. Recommendations based on mileage:
50 mpw: 5 x 1600m
45 mpw: 4-5 x 1600m
40 mpw: 4 x 1600m
35 mpw: 3-4x 1600m
<=30 mpw: 3x 1600m

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