Running Around 2.27.12

Although it's great for long-distance races that are featured this time of year, we can't do T-pace forever. It's time to start working on some faster stuff (I-pace). For the next several weeks our main focus will be working on mid-range intervals at I-pace. The goal of these workouts is to improve VO2 max (your ability to transport and utilize oxygen during exercise). It takes a couple of weeks to adjust, but eventually you'll become more comfortable and efficient at this pace. These workouts will help those who are focusing on the Knoxville marathon or half improve speed and fine-tune fitness in time for the big race. For everyone looking past the marathon, this is the perfect set-up to get ready for 5k/10k season in April & May.

For I-pace, the rest duration is very important. It must be less than or equal to the time you've spent running hard. So if you run 800m in 4 minutes, then your rest must 4 minutes or less. Typically you'll be able to handle a little bit less rest. The absolute maximum rest should be 5 minutes. As we progress through the I-pace phase, we'll reduce the rest.

Also, now is the time I usually add a second weekly workout to the schedule. This is completely optional based on your goals and ability. I usually do the second workout on Thursday or Friday. If you are only accustomed to doing one but want to move up to two, try it every 2nd or 3rd week at first. Then eventually work up to 2 workouts every week.

Workout Summary

A. 4-10x 800m @I pace with equal time jog recovery (not to exceed 5 minutes). Typically you can jog 200-400m during the recovery. The hard running should be 7-8% of weekly mileage. Recommendations based on weekly mileage ...
50+ mpw: 9-10x 800m w/200m jog
45-50 mpw: 8-9x 800m w/200m jog
40-45 mpw: 7-8x 800m w/200m jog
35-40 mpw: 6-7x 800m w/200m jog
25-30 mpw: 5-6x 800m w/200m jog
25 mpw or less: 4-5x 800m w/200m jog

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

C. [Optional 2nd weekly workout Thurs/Fri] : 4-10 x hill repeats. Recommendations based on weekly mileage ...
50 mpw: 8 x hills
45 mpw: 7-8 x hills
40 mpw: 6-7 x hills
35 mpw: 5-6 x hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

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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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