Running Around 2-28-11

This will be our last week of tempo work for a while. I'm sure everyone is getting tired of it. We'll have 2 options: mile repeats or a continuous tempo run @T pace on the track. For the tempo run, your time should be around 20-22 minutes. If you need to go as long as 24 minutes to get an even number of miles or something, that's OK. Remember to keep it under control at the beginning or else you'll pay for it in the final 5 minutes.

If you're thinking that 20 minutes seems like a long time to hold that pace, keep in mind that it is the pace you can run for an hour-long race. So this is just 1/3 of your maximum distance at that pace!


Week 7 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. Continuous run 20-24 minutes @T pace.

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