Running Around 5.16.11

The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Since it's getting late in the season, we'll have plenty of rest with 400m jog following all repeats. So a full set is 800m @I + 400m jog + 200m @R + 400m jog + 200m @R + 400m jog.

I won't be there this week. Instead I'll be at my son's kindergarten graduation ceremony! I'll be back to the track next week.

Week 17 of Spring 2011 training. Now for the workout summary.

1. Sets of (800m @I, 400m@R, 400m @R pace) with 400m jog recoveries. Recommendations based on weekly mileage:



50 mpw = 2 sets + 800m @I + 400m @R  (400m jog recovery for all)
45 mpw = 2 sets + 800m @I  (400m jog recovery for all)
40 mpw = 2 sets + 400m @R  (400m jog recovery for all)
35 mpw = 2 sets   (400m jog recovery for all)
30 mpw = 1 set + 800m + 400m @R (400m jog recovery for all)
25 mpw = 1 set + 800m @I  (400m jog recovery for all)
20 mpw = 1 set + 400m @R (400m jog recovery for all)


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