Running Around 5•14•12

Week 24 • Spring Training 2012

The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 2x 800m @I pace and 1x 400m @R pace. Since it's getting late in the season, we'll have plenty of rest with 400m jog following all repeats. So a full set is ... 800m @I + 400m jog + 800m @I + 400m jog + 400m @R + 400m jog.

WORKOUT SUMMARY

1. Sets of (2x 800m @I + 400m @R)
all w/ 400m jog recovery

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

3. Striders

DETAILS

Recommendations based on your weekly mileage.

50 mpw: 2 sets + 800m @I
45 mpw: 2 sets + 400m @R
40 mpw: 2 sets
30-35 mpw: 1 set + 800m @I
25 mpw: 1 set + 400m @R
20 mpw or less: 1 set

• 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