Running Around 1-10-11

More snow! I hope everyone is enjoying the wintery weather. Anyone wishing for 90° and sunny? Obviously the conditions are less than ideal for any kind of formal workout. So this week let's do a progression run on the roads or greenway.

The goal is to run 20-30 minutes at elevated pace during the second half of the run. I'm saying elevated pace because there are no strict guidelines. One good rule of thumb is about 30 seconds per mile faster than your easy training pace. If you're training for a marathon, then marathon goal pace is good too. For example, if you're running for an hour, start easy for 30 minutes, pick up the pace for 20-25 minutes and then finish the last 5-10 minute easy.

If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it easier to link to it than create another one for winter:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Week 6 of Winter base. Now for the workout summary.
 
1. Progression run on roads or greenways: 4-10 miles with 20-30 minutes at elevated pace. Wear something reflective!

2. Striders at least once this week 4-6x 100m.