Running Around 11.6.11

The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Since it's getting late in the season, we'll have plenty of rest with 400m jog following all repeats. So a full set is 800m @I + 400m jog + 400m @R + 400m jog + 400m @R + 400m jog.

Reminder in case you missed it last week. I've created a Facebook group for Tuesday track workouts at Tom Black. We had/have an old group page, but Facebook says it's going to be archived, so I thought I would start fresh: https://www.facebook.com/groups/238523492872356/  ... The goal is to have a medium where everyone can communicate with each other. You might want to post to see if anyone is running your pace or if someone in particular is planning to be there. You could let other people know about a weekend long run. I might use it to remind you of when there are on-campus events like basketball that will cause parking challenges, etc. Use it however you think is helpful to you or the group.

Workout Summary

A. Sets of (800m @I, 400m@R, 400m @R pace) with 400m jog recoveries. Recommendations based on weekly mileage:

50 mpw: 2 sets + 800m @I + 400m @R  (400m jog recovery for all)
45 mpw: 2 sets + 800m @I  (400m jog recovery for all)
40 mpw: 2 sets + 400m @R  (400m jog recovery for all)
35 mpw: 2 sets   (400m jog recovery for all)
30 mpw: 1 set + 800m + 400m @R (400m jog recovery for all)
25 mpw: 1 set + 800m @I  (400m jog recovery for all)
20 mpw: 1 set + 400m @R (400m jog recovery for all)

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