Running Around 2-14-11

Happy Valentine's Day! Tempo work on the track again this week. However, I'm going to give you the option of doing miles or super-sizing the workout with 2000m repeats (5 laps) instead.  If you choose the 2000m option, you get 75 seconds rest instead of 60.

The goal of this workout is to spend a total of around 30 minutes or 10% of weekly mileage at tempo pace. For some that might mean mixing 1600s and 2000s, so I've listed suggestions below. If you are mixing distances, do the shorter distance first. The rest is determined by the distance you just completed. So if you just ran 1600m, take 60s regardless of what's coming next. If you just ran 2000m, take 75s

Week 5 of Spring 2011 training. Now for the workout summary.
 
1a.  3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage.
OR
1b.  3-6 x2000m @T pace with 75 seconds rest.
Adjustments for weekly mileage:
50+ mpw: 4x2000m
45+ mpw: 2x1600m + 2x2000m
40+ mpw: 3x2000m
35+ mpw: 1x1600 + 2x2000m
30+ mpw: 2x1600 + 1x2000m
25+ mpw: 2x2000m

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

Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/racepaces/rp