Running Around 8.8.11

We'll continue with same plan as the past few weeks: 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), the preferred workout is hills. As an alternative, you can stay on the track and repeat last week's workout of 400m repeats. Hills are good for strength and speed. It's a tough workout, but it pays off! Here are all the details about this hill workout location & warmup: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

For milers, we're moving up to 800m repeats this week. We'll split them and do both I & R paces much like the 600s from a few weeks ago. The first lap of each 800 should be at I pace, and then pick it up to R pace for the second lap. 400m jog recovery. You can find your I and R paces by using the link at the bottom of this email. Enter a recent race time, and it will give you proper R and I paces.

Milers, if you want to run hills, that's a solid workout for you too. Your choice on 800s or Hills.

Drink lots, wear sunscreen, respect the heat.

Workout Summary

1. Pick one ...

A. Milers: 3-8 x800m @I/R pace with 400m jog recovery. Run the first half of each 800 @I pace and the second half @R pace. Total distance for the hard running should be about 6% of your weekly mileage. Recommendations based on mileage:
50 mpw: 6-7x 800m w/400m jog
45 mpw: 6 x 800m w/400m jog
40 mpw: 5 x 800m w/400m jog
35 mpw: 4-5 x 800m w/400m jog
30 mpw: 4 x 800m w/400m jog
<=25 mpw: 3-4 x 800m w/400m jog

B. General racers: 4-10 x hill repeats. Recommendations based on weekly mileage ...
50 mpw: 8 x hills
45 mpw: 7-8 x hills
40 mpw: 6-7 x hills
35 mpw: 5-6 x hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

Or ....

4-10 x400m @R pace with 400m jog recovery. Total distance for the hard running should be about 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 7-8 x 400m w/200m jog
45 mpw: 6 x 400m w/200m jog
40 mpw: 5 x 400m w/200m jog
35 mpw: 4-5 x 400m w/200m jog
30 mpw: 4 x 400m w/200m jog
<=25 mpw: 3 x 400m w/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