Running Around 11-8-10

The goal this week is to work on some speed and turnover but without burning ourselves out with a mega workout. It mixes in some easy T-pace work followed by some good solid R repeats.


As we wind down toward the end of the season, this is a good time to start cutting your mileage back a little. No more than 5% this week, though.

Week 18 of Fall 2010 training. Now for the workout summary:
1. Mix ... 1-2 x 1200m @T pace w/60 seconds rest + 2-4 x 400@R pace with 400m jog + 0-2 x 200@R pace with 200m jog.

By weekly mileage ....
50 mpw: 2x1200@T w/60s + 4x400m@R w/400m jog + 2x200@R w/200 jog
45 mpw: 2x1200@T w/60s + 3x400m@R w/400m jog + 2x200@R w/200 jog
40 mpw: 2x1200@T w/60s + 4x400m@R w/400m jog
35 mpw: 2x1200@T w/60s + 3x400m@R w/400m jog
30 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog
25 mpw: 1200@T w/60s + 3x400m@R w/400m jog
<= 20 mpw: 1200@T w/60s + 2x400m@R w/400m jog


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


3. [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