Running Around 7.18.11

We'll continue this week with two options: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers.

For general racers (non-milers), last week of base+ workouts - a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace.

If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want.

For milers, we're going to do sets of 200m, 200m, 600m. Recall that a couple of weeks ago we did this with 400m as the long repeat. 600m @R pace is a tough effort, so we're going to ease into it by doing the first 400m at  I pace with the last 200m at proper R-pace. Rest is 200m jog following the 200s and 400m jog following the 600s. For example, if your R-pace is 90 seconds for 400m, your I pace is somewhere around 98 seconds for 400m. The full 600m would then take you around 2:23 (98s + 45s).

For a full set you'll run ... 200m @R  pace, 200m jog, 200m @R pace, 200m jog, 600m (with first 400m @I pace and the final 200m @R pace), 400m jog.

Drink lots, wear sunscreen.

Workout Summary

1. Pick one ...

A. Milers: 2-5 sets of ( 200m @R, 200m @R, 600m @I/R) with 200m jog recovery following 200s and 400m jog recover following 600s. Total distance for the hard running should be about 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 4 sets + 600m @I/R + 200m jog
45 mpw: 4 sets
40 mpw: 3 sets + 600m @I/R + 200m jog
35 mpw: 3 sets
30 mpw: 2 sets + 600m @I/R + 200m jog
<=25 mpw: 2 sets + 200m @R + 200m jog

B. General racers: Progression Run. 60-80 minutes duration: 30-50 minutes easy + 30 minutes hard (30-60 seconds faster per mile).

C. Summer track progression: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

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Use a recent race to get your training paces here ...

• http://www.panix.com/%7Eelflord/vdot.html
• http://www.runningforfitness.org/calc/racepaces/rp