Running Around 3•25•12

Week 17 • Spring Training 2012

We're one week out from the Covenant Health Knoxville Marathon! I know many of us are planning on running one of the 5k, 1/2 marathon, marathon or relay events. With that in mind, we're going to do a little min-sharpening workout this week with a mix of T and R paces.

The key to this workout is keeping it relaxed and under control. Shoot for the proper paces, but don't kill yourself to hit a split. You don't want to leave too much on the track. We'll have an extra day of recovery with a Sunday race, but better to back off to 90% and be relaxed than struggle and strain to hit a specific number.

If you are not running, please consider volunteering on Saturday or Sunday. Here is a page where you can choose your assignment. http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=202269 ... Look for those without a zero in the available column. Looks like a lot of help is still needed for the Kids' run on Saturday. If you've never volunteered for a kids event, it is totally fun and an inspiration to watch. It will definitely get you fired-up to run on Sunday.

WORKOUT SUMMARY

1. 2-3x 1600m @T w/60s +
2-4x 400mx @R w/400m jog recovery

2. Race or Hilly Road Run

3. Striders

DETAILS

Recommendations based on weekly mileage ...

50 mpw: 3x1600m @T w/ 60s rest + 4x400m @R w/400m jog

45 mpw: 3x1600m @T w/ 60s rest + 3x400m @R w/400m jog

40 mpw: 2-3x1600m @T w/ 60s rest + 2x400m @R w/400m jog

30-35 mpw: 2x1600m @T w/ 60s rest + 2x400m @R w/400m jog

0-25 mpw: 2x1200m @T w/ 60s rest + 2x400m @R. Note 1200s instead of 1600s

• This is an optional 2nd workout for Thurs/Fri if you are not racing on the weekend •

Find a route that will take about an hour to run with 6-8 hills of varying length. Run the hills hard - like you would during a hill repeat workout. Relax on the downhills and the flats.

At least once this week 4-6x 100m