Running Around 3-20-11

This week's workout is very similar to last week. We'll bump the distance up from 1000m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to.

Again, recovery time is very important. It has to be less than your work time. You can definitely do a 200m jog. You may be able to squeeze in a 300m or 400m jog if you want to add a little extra mileage or don't like standing around waiting for the clock.

Week 10 of Spring 2011 training. Now for the workout summary.
 
1.  3-8 x 1200m @I pace w/200-400m jog recovery. Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s, look back to last week's workout for suggestions based on weekly mileage. 3 is the minimum unless you are returning from an injury, etc.

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

3. [Optional 2nd weekly workout Thurs/Fri] : 3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage.

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