Running Around 4•15•12

Week 20 • Spring Training 2012

We're beginning the heart of the Spring racing season. From now until the end of May, you'll have tons of opportunities to race. The work we've been doing since January has been setup to get us racing really well over the next 6 weeks or so.

To work on turnover, speed, and running economy, we'll go back to 400s this week. Keep in mind that while running fast, we also want to be smooth and in control. It's better to back off just slightly to run efficiently than flail and strain just to hit a particular time.

Good luck to everyone running in Boston!! The weather is predicted to be very warm. Please be smart and safe. Adjust your goals, and slow down. I know that's easy for me to say since I'm not the one that has invested the effort, sacrificed the time, and spent the money to be there. But Boston is not a PR-type course anyway. Use it as an opportunity to enjoy the crowds and soak up the whole Boston experience.

WORKOUT SUMMARY

1. 4-12 x 400m @R pace
w/ 400m jog recovery

2. 3-5x 1600m @T pace
w/60 seconds rest

3. Striders

DETAILS

Volume (not including rest) should be 5% of your weekly mileage.

50 mpw: 10-12 x 400m w/400m jog recovery
45 mpw: 9 x 400m w/400m jog recovery
40 mpw: 8 x 400m w/400m jog recovery
35 mpw: 7 x 400m w/400m jog recovery
30 mpw: 6 x 400m w/400m jog recovery
25 mpw: 5 x 400m w/400m jog recovery
20 mpw or less: 4 x 400m w/400m jog recovery

• This is an optional 2nd workout for Thurs/Fri •

Run 1 for each 10 miles of weekly mileage (e.g. 4x 1600m for 40 miles per week).

At least once this week 4-6x 100m