Running Around 2.5.12

We've been doing a lot of tempo work so far. It's great for building fitness early in the season and also works well for the longer races featured on the KTC schedule this time of year. However, we don't want to get too far into training before we get a little bit of work on turnover and speed. This week we're going to do a combination of tempo (T-pace) mixed with some faster R-paced 200s.

Competition and terrain cause us to vary our effort and pace in races, so we're going to use this workout to model those kinds of changes. We're going to alternate 1600m at T pace with 200m at R-pace. A full set is: 1600m @T pace, 60s rest, 200m @R pace, 200m easy jog. Repeat that 2-4 times depending on your weekly mileage. If you fall in between on your mileage, feel free to move up or add an extra 1600 without the 200. Details are listed below.

Finally, Strawberry Plains 1/2 marathon and 10k coming up this weekend, so there is no marathon training run scheduled. Hope to see you out there racing.

Workout Summary

A. 2-4 x (1600m@T + 60s rest + 200m @R + 200m jog). Recommendations based on weekly mileage:
50 mpw: 4 sets
35 mpw: 3 sets
25 mpw or less: 2 sets

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

---

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

---

  Join the Tuesday Track Workouts at Tom Black Track group on Facebook.