Running Around 7.3.11

We're done with pure base training.

Our training cycle usually focuses our fall training to peak during the month of November, and more specifically for Autumnfest 8k on Thanksgiving. Last year, we introduced a mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. We'll still keep a long-term focus on November/Autumnfest, but we'll start with an (optional) mini-season that focuses on the mile. It takes place on Labor Day, and the course is favorable for fast times. It's a point-to-point that is essentially the first mile of the Dogwood 5k course.

The mile requires strength and running economy. That is what we typically work on during the first phase of training anyway, so this will fit well. However, the mile-specific workouts will probably get a little tougher than the usual early season stuff we do. So for the next 9 weeks, I'll give 2 workout options - one for mile focus and one for general racing.

This week, milers will hit the track for some 200m and 400m repeats. These will be at R-pace, so very close to your mile race pace. 

For general racers (non-milers) it's not quite time to switch to the hard stuff. I'll recommend a kind of base+ workout that introduces some speed with 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.

Drink lots, wear sunscreen.


Workout Summary: Week 1

1. Pick one ...

A. Milers: Sets of (200m, 200m, 400m) @R pace. Recovery is equal distance, so 200m following the 200m runs and 400m following 400m runs. Total distance for the hard running should be 5% of your weekly mileage. 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
   
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