Running Around 9.25.11

We'll take another step in the I-pace workout progression this week by keeping the pace the same but reducing the rest. Instead of 4 minutes max rest, we're going to drop the max rest to 3:45.

If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then make workout B your primary workout. If you are inclined to do two workouts per week, then pick one for Tuesday and one for Thursday, but A is the top priority for those targeting races shorter than 15k.

The next KTC training run for Cross Knox 10-miler will be Saturday, Oct 1 at 8:00 am at EarthFare. 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. Speaking of Cross Knox, Mike Wortley is looking for volunteers. Go here to sign up http://www.volunteerspot.com/login/entry/1072345635048254053

10/1,* EarthFare, 8 miles
10/8*, Bearden Elementary, 9 miles

A quick announcement ...  FARRAGUT RUNNERS MARKET is moving; on November 1st. They’ll be moving from their current location heading down the road about 1 ½ miles to Village Green Shopping center next to Fresh Market. So both Runner's Market locations will be near both of the Fresh Market locations! Easy to remember, right?
Runners Market
11533 Kingston Pike
Knoxville, TN 37934-3918

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 3:45 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