Running Around 7.24.11

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 milers, we're going to do sets of 200m, 200m, 600m. It's similar to last week, but this week we'll switch the 600s so that the first 200m is at I pace and the final 400m is at proper R-pace. That's a progression from last week where we ran 400m at I pace and 200 at 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 2:19 (49s + 90s).

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

For general racers (non-milers), we're finally going to get started with the fall training cycle track workouts. Note that this cycle is geared to peak at or around the Autumnfest 8k on Thanksgiving. However, it should leave you in great racing shape during the month of November. We'll start with some short, quick stuff to work on turnover and running economy. It's actually very similar to the miler workout ... sets of 200m, 200m, 400m @R-pace with equal distance jog recovery. So the jogs are also 200m, 200m, 400m.

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: Sets of (200m, 200m, 400m) @R pace. Recovery is equal distance jogs. Recommendations based on mileage:
50 mpw: 5 sets
45 mpw: 4 sets + 2x200m @R pace w/200m jog
40 mpw: 4 sets
35 mpw: 3 sets + 2x200m @R pace w/200m jog
30 mpw: 3 sets
25 mpw: 2 sets + 2x200m @R pace w/200m jog
<=20 mpw: 2 sets

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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