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