Running Around 9-20-10

We've usually done a few hill workouts by this point in the season, but with the mile race we kind of mixed things up a bit. So this week ... Hills. They're good for strength and speed. It's a tough workout, but it pays off!

Here are all the details about this hill workout location & warmup: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

Week 11 of Fall 2010 training. Now for the workout summary:

1. 4-10 x hill repeats. Recommendations based on weekly mileage ...
50 mpw: 8 x hills
45 mpw: 7-8 x hills
40 mpw: 6-7 x hills
35 mpw: 5-6 x hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

2. [Optional 2nd weekly workout Thurs/Fri] 2-3 x 3200m @T pace with 2 mins rest. 10% of your weekly mileage.

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