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