Running Around 4.17.11

We'll change it up a little this week. Pure and simple - 400m repeats. This is a great warm weather workout.

We'll run these at R pace. R-pace is fast, but we don't want to run fast at the expense of good form. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's better to back of the speed ever so slightly than to strain and flail to hit a particular time.

Week 14 of Spring 2011 training. Now for the workout summary.

1. 4-12 x 400m @R pace with 400m jog recovery. Volume (not including rest) should be 5% of your weekly mileage.

50 mpw: 10-12 x 400m w/400m jog recovery
45 mpw: 9 x 400m w/400m jog recovery
40 mpw: 8 x 400m w/400m jog recovery
35 mpw: 7 x 400m w/400m jog recovery
30 mpw: 6 x 400m w/400m jog recovery
25 mpw: 5 x 400m w/400m jog recovery
20 mpw or less: 4 x 400m w/400m jog recovery

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

3. [Optional 2nd weekly workout Thurs/Fri] :
Race or 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