Running Around 2.20.12

Back to tempo this week. We're going to keep building the progression by running 2400m repeats. The good news is that we now get 90 seconds rest. You can either jog (about 200m) or not. Your choice. Remember the key to these T-pace workouts is consistent, even pacing. We're working on being strong and efficient while running relatively fast. If you start too fast or are too ambitious, you're going to blow up at the end.

Since these are long, some of you will have a mix of 2400s and 1600s. Pay attention to the rest as it is different depending on the length of the work that comes before it. If you're in between and feeling ambitious, go ahead and move up to the next level.

No marathon training runs this week since the Whitestone 30k is on the schedule.

Workout Summary

A. 2-4x 2400m @T pace with 90 seconds rest. Recommendations based on weekly mileage ...
50+ mpw: 4x 2400m @T with 90s rest
50 mpw: 3x 2400m @T with 90s rest + 1600m @T
45 mpw: 3x 2400m @T with 90s rest
40 mpw: 2x 2400m @T with 90s rest + 1x 1600m @T
35 mpw: 1x 2400m @T with 90s rest + 2x 1600m @T with 60s rest
30 mpw: 2x 2400m @T with 90s rest
0- 25 mpw: 1x 2400m @T with 90s rest + 1x 1600m @T

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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