Running Around 4•2•12

Week 18 • Spring Training 2012

I hope everyone enjoyed the big Covenant Health Knoxville Marathon weekend! The city of Knoxville, the track club, and all of the volunteers did a fantastic job. It just keeps getting better and better every year.

If you ran the full marathon, take some time to recover. I would recommend just easy running and nothing longer than an hour for a couple of weeks. If you ran the half, and you're tired and a little sore like I am, then give yourself a few extra days to recover. I probably won't do the workout until Thursday or Friday. If you're not working out on Tuesday, I recommend an easy run about 60-80 minutes.

Now that the long distance races are over for spring, our workouts will be moving toward short and faster repeats and intervals. With that in mind, we'll be doing 400s this week.

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