Running Around 10-24-10

This week we're going to target 8k pace. Even if you are not planning on running Autumnfest, this is a good workout for any race under half marathon. If you have a goal pace, then use that. Otherwise you can plug in a recent race result to get an equivalent 8k time here: http://www.runningforfitness.org/calc/rp.php The pace should be about half way between T pace and I pace. Rest is a 200m jog, but keep the time to 2 minutes or less.

Week 16 of Fall 2010 training. Now for the workout summary:
1. 4-7 x 1000m @8k pace w/200m  jog recovery not to exceed 2 minutes. Shoot for around 7-8% of weekly mileage. Recommendations based on mileage.

50+ mpw: 6-7x1000m
45 mpw: 6x 1000m
40 mpw: 5x 1000m
35 mpw: 4-5x 1000m
30 mpw: 4x 1000m
25 mpw: 3x 1000m
20 mpw or less: 2-3x 1000m


2. [Optional 2nd weekly workout Thurs/Fri] 20-22 minutes continuous run @T pace. You can do this on the roads, greeway or track. Daniels says T-pace is about the effort you can run for an hour race, so this is only about 1/3 of max distance at this pace.

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

Running Around 10-18-10

I hope everyone is enjoying the great fall weather! Best running month of the year in East Tennessee.

We've had some outstanding racing results in out-of-town marathons and halves by many of our regular runners. Great running everyone! It's always rewarding when you can put together a good stretch of training to produce great race.

This week we'll take a break from the I-pace stuff to work on some long tempo repeats on the track. The key thing to focus on is keeping the pace even. Don't get aggressive and start too fast or you'll pay for it toward the end.

P.S. Sorry for getting this out so late.

Week 15 of Fall 2010 training. Now for the workout summary:

1. 1-3 x 3200m (or 2400m) @T pace w/2 minutes recovery. You can jog the recovery if you want, but you don't have to. Adjustments based on mileage.

50+ mpw: 3 x 3200m
40-50 mpw: 2 x 3200m + 1 x 1600m
35-40 mpw: 2 x3200m
30-35 mpw:1 x 3200m + 2 min rest + 1 x 2400m
20-30 mpw: 2x 2400m
20 mpw or less: 1 x 3200m


2. [Optional 2nd weekly workout Thurs/Fri] Hilly road run. Find a route that is 6-10 miles in length with at least 5 hills of varying length and difficulty. Warmup for the first mile then attack every hill on the route. Relax on the flats and downhills.

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

Running Around 10-11-10

I was thinking about some long tempo work on the track this week, but the weather forecast has changed my mind. It's going to be hot, but at least the humidity should be low. So let's stick with the I-pace work again this week. Over the next few weeks we'll be doing some tempo and probably a hill workout to take a bit of a break from I-pace intervals.

Week 14 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] Hilly road run. Find a route that is 6-10 miles in length with at least 5 hills of varying length and difficulty. Warmup for the first mile then attack every hill on the route. Relax on the flats and downhills.

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

Running Around 10-3-10

Let's do 800s at I pace again this week. Remember with I-pace workouts that the recovery time must be less than or equal to the work time. This week I'm going to add an additional constraint that rest must be 3:30 or less. For example, if your I-pace for 800m works out to 4:00, then your rest between repeats must be 3:30 or less. This usually works out to half the distance of the repeat, so try to cover somewhere between 200-400m.

We have a bunch of marathoners racing this coming weekend (Chicago, etc.), so good luck to all of you! If you're looking for a final workout suggestion, try: 2x1200@T pace with 60 seconds rest + 4x200 @R pace with 200m jog. If you have one that works for you, that's OK too.

Week 13 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 with a maximum of 3:30. 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