Running Around 11-1-10

We're closing in on the end of our Fall training, so the next few weeks we'll return to some faster running to work on sharpening and peaking. Now through the first week of December should be peak racing, so if you've got races planned, now is the time to turn it loose and run some fast times.


We've got Millhouse coming up this week, so we'll do a workout that kind of transitions from the hard I-pace stuff into a stretch that focuses on faster workouts. Instead of going crazy with something like a hard session of 400s, we'll sandwich some T-pace stuff in between fast 200s.


Week 17 of Fall 2010 training. Now for the workout summary:
1. R-T-R sandwich. Equal distance (200m) jog for recovery following 200s. 60 seconds rest between T intervals. Breakdown based on weekly mileage:
50 mpw: 3x200m@R + 3 x 1600m @T + 3x200m @R
45 mpw: 4x200m@R + 2 x 1600m @T + 4x200m @R
40 mpw: 3x200m@R + 2 x 1600m @T + 3x200m @R
35 mpw: 3x200m@R + 2 x 1600m @T + 3x200m @R
30 mpw: 2x200m@R + 2 x 1600m @T + 2x200m @R
25 mpw or less: 2x200m@R + 2 x 1200m @T + 2x200m @R

2. Striders two times this week. 4-6 x 100m


3. [Optional 2nd weekly workout Thurs/Fri] Sets of (400m, 800m) @I pace with 200m jog recovery. Each set totals one mile (400m, 200m, 800m, 200m). Keep the rest short (1:30-2:00). Total distance on the track should be 8% of weekly mileage or less.

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