Running Around 3•20•12

Week 16 • Spring Training 2012

We'll take a break from the 1200s this week and do something a little different. The main part of the workout will be a 2-mile acceleration run where each lap gets faster than the previous by 4 seconds. The final lap should be at R-pace. So, find your R-pace using the vdot link at the end, and add 28 seconds. That is the pace for your first lap. For example, if your R-pace is 85 seconds (per 400m), then you start at 113 seconds for the first lap. Your lap times should be: 113, 109, 105, 101, 97, 93, 89, 85. It's a challenge mentally and physically. The first couple of laps will seem too easy, but keep in mind that you have speed up. If you go to fast early, you'll pay for it later. Don't worry about hitting the exact numbers, just try to get as close as you can.

To add some volume to the workout, we'll do a 1-2x 1600m @T pace before the acceleration run. For marathoners, do this at your goal pace. For everyone else, do this at T-pace. If your weekly mileage is under 35, do 1 mile. Everyone above 35 should do 2. Jog 400m for recovery before the acceleration run.

This is not a workout we do often, so let me know if you have any questions.

The final marathon training run on 3/24 will be at Lululemon (129 South Gay Street). Hope to see you there.

WORKOUT SUMMARY

1. 1-2x 1600m @T w/60s +
400m jog +
2-mile acceleation run

2. 3-8x 1200m @I pace
w/200-400m jog recovery

3. Striders

DETAILS

• Run 2x 1600m @T if over 35 mpw with 60s rest in between. 1x 1600m @T pace if under 35 mpw.

• 400m jog to recover

• 2-mile continuous run. Start at (R-pace + 28 seconds) per lap. Each lap gets faster than the previous by 4 seconds. The final lap should be at R-pace.

• This is an optional 2nd workout for Thurs/Fri •
Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage (e.g. 4x 1200m for 40 miles per week). You can probably jog a full 400m for rest, but it's OK to do 300m or 200m if that's all the ground you can cover in your allotted time. Keep the rest time under 4 minutes this week no matter how long the repeats take.

Recommendations for 1000s based on weekly mileage ...
50 mpw: 6-7 x 1000m @I pace w/200m jog
45 mpw: 5-6 x 1000m @I pace w/200m jog
40 mpw: 5 x 1000m @I pace w/200m jog
35 mpw: 4-5 x 1000m @I pace w/200m jog
30 mpw: 4 x 1000m @I pace w/200m jog
25 mpw or less: 3 x 1000m @I pace w/200m jog

At least once this week 4-6x 100m