Running Around 8.15.11

This week we'll welcome students (and the associated parking challenges) back to UT. While the focus of our training hasn't changed (mini training block for the mile race on Labor Day, and peaking in Nov), we're going to switch things up a little bit this week to give ourselves a break from a full R-pace workout.

Everyone has the same workout this week. We'll do some tempo miles (T-pace) followed by a few hard 200s. A special note for milers: I want the 200s to be run hard! Take your R pace and subtract 1-2 seconds. So if your R pace is 90 seconds for 400m (and 45 for 200m), then run the fast 200s at 43 seconds. Everyone else can run the 200s at regular R-pace.

In addition to milers and November peakers, this is a great workout for those thinking about the Cross Knox 15k Ten Miler coming up in mid-October. KTC will be hosting training runs leading up to Cross Knox, so over the next few weeks I'll try to include some workouts geared toward that race. If you haven't run Cross Knox before, it's a great course! It runs from Morningside Park to Bearden Elementary all on the greenways (with some adjustments this year due to construction). Free transportation is provided back to the starting line. Anyway, the first training run will be Saturday, August 27 at 8:00 am at Morningside Park. Check the KTC site for more details.

Drink lots, wear sunscreen, respect the heat.

Workout Summary

1. 2-5 x1600m @T pace with 60s recovery + 4x 200m @R pace with 200m jog recovery. Milers run your 200s at 2 seconds faster than R-pace. Total volume of the workout (including rest) should be 10% of weekly mileage. Recommendations:

50 mpw: 4x 1600m @T + 4x 200m @R pace with 200m jog
40 mpw: 3x 1600m @T + 4x 200m @R pace with 200m jog
<= 30 mpw: 2x 1600m @T + 4x 200m @R pace with 200m jog

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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