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