Running Around 9.19.11

More medium-length I-pace work this week, but we will start limiting the rest. Instead of matching work time and rest time, there will be a limit of 4 minutes maximum for the rest. It should still be plenty of time to recovery in between.

If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then make workout A your primary workout. If you are inclided to do two workouts per week, then pick one for Tuesday and one for Thursday, but A is the top priority.

The next KTC training run for Cross Knox 10-miler will be Saturday, Sept 24 at 8:00 am at UT Ag Campus. 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:

9/24, 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 and should be limited to 4 minutes max. 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