Running Around 9-26-10

We'll go back to our bread & butter for this part of the season ... 1200m/1000m repeats. I'll reiterate the most important part of these I-pace workouts: The rest time must be less than or equal to the work time. This week, I'm going to add the requirement that the rest time must also be no longer than 4 minutes.

With the destruction/construction of the music building, parking has become an issue. They have started ticketing the lot above the construction area where many have been parking. Several of us have gotten tickets in the last few weeks, so look for an alternative place to park.

Week 12 of Fall 2010 training. Now for the workout summary:

1. 3-8 x 1200m (or 1000m) @I pace w/200m-400m jog recovery. Rest should be 3-4 minutes not to exceed your interval time (and less than 4 minutes). Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage.

If you are running 1000s:

50 mpw: 6-7 x 1000m @I pace w/200m-400m jog
45 mpw: 5-6 x 1000m @I pace w/200m-400m jog
40 mpw: 5 x 1000m @I pace w/200m-400m jog
35 mpw: 4-5 x 1000m @I pace w/200m-400m jog
30 mpw: 4 x 1000m @I pace w/200m-400m jog
25 mpw or less: 3 x 1000m @I pace w/200m-400m jog


2. [Optional 2nd weekly workout Thurs/Fri] Same as last week ... 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