Running Around 1.30.12

Good to see lots of you guys out there racing at Calhoun's on Saturday! I was considering hills this week, but those of us that ran, got a good hill workout at the race, so I'll put that off for a couple of weeks. Instead, we'll stick with some long tempo repeats. We've done 1600s the past 2 weeks, but we'll move that up to 2000m this week. With the longer distance, you also get a slightly longer recovery in between.

Depending your weekly mileage, we'll mix in some shorter distances to get to the desired 10% of weekly mileage. Note that the shorter repeats should be done first, and they have a different rest interval. The rule of thumb is 15 seconds recovery for each lap of work you do (e.g. 4 laps = 60 sec recovery). So check out the details below, and let me know if you have any questions.

This week's marathon training run (2/4/12) is at Runners Market in Bearden (Western Plaza). It's a great opportunity because there is usually a big group, so you're likely to find someone that is going your pace and/or distance. Plus, there are snacks afterward and water on the course.

Workout Summary

A. 2-4 x 2000m @T pace with 75 seconds rest. Volume should be 10% of your weekly mileage. Recommendations based on weekly mileage:
50 mpw: 4x 2000m @T with 75 seconds rest
45 mpw: 2x 1600m @T w/60 seconds rest + 2x 2000m @T with 75 seconds rest
40 mpw: 3x 2000m @T with 75 seconds rest
35 mpw: 1600m @T w/60 seconds rest + 2x 2000m @T with 75 seconds rest
30 mpw: 800m @T w/30 seconds rest + 2x 2000m @T with 75 seconds rest
25 mpw: 2x 2000m @T with 75 seconds rest


B. Striders at least once this week 4-6x 100m.

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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

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