Running Around 9.17.11

This week's workout will be similar to last week's, but we will bump the distance up a little. Instead of 800m repeats, we'll do 1200m. However, if you cannot complete 1200m at your I pace in 5 minutes or less, then drop down to 1000m repeats instead. As with all I-pace workouts, the rest time must be less than or equal to the work time. So if you run your 1200m (or 1000m) in 4:30, then your rest time must be less than 4:30.

If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then do workout B listed below. Workout A is recommended for everyone else. If you are inclided to do two workouts per week, then pick one for Tuesday and one for Thursday.

The next KTC training run for Cross Knox 10-miler will be Saturday, Sept 17 at 8:00 am at Volunteer Landing. Check the KTC site for more details. Here is the full upcoming schedule. Keep in mind that you can always run longer (or shorter) than the posted distance:

9/17, Volunteer Landing, 6 miles
9/24, UT Ag Campus, 7 miles
10/1,* EarthFare, 8 miles
10/8*, Bearden Elementary, 9 miles

Workout Summary

A. 3-8 x 1200m (or 1000m) @I pace w/equal time jog recovery (200m-400m). Rest should not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage.

If you are running 1000s:

50 mpw: 6-7 x 1000m @I pace w/200m-400m jog
45 mpw: 5-6 x 1000m @I pace w/200m-400m jog
40 mpw: 5 x 1000m @I pace w/200m-400m jog
35 mpw: 4-5 x 1000m @I pace w/200m-400m jog
30 mpw: 4 x 1000m @I pace w/200m-400m jog
25 mpw or less: 3 x 1000m @I pace w/200m-400m jog

B. [Optional Thurs/Fri workout] 3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage. That means 1 repeat for each 10 miles of weekly mileage. Minimum of 3 miles for everyone.

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Plug in a recent race result to get your training paces here ...

• http://www.attackpoint.org/trainingpaces.jsp
• http://www.runningforfitness.org/calc/racepaces/rp