Running Around 5•21•12

Week 25 • Spring Training 2012

This is it. Last training week of the Spring training cycle. We finish up with Expo 10k/5k this weekend. Don't forget to set your DVR's. It will be broadcast on channel 6 again.

This week, we'll do the patented, end-of-season, sharpening workout: A combination of short tempo and short, fast reps. See the details below.

WORKOUT SUMMARY

1. 1-3 x 1200 @T pace w/60 seconds rest
+ 1-2 x 400m @R pace w/400m jog
+ 1-3 x 200m @R pace w/200m jog

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

3. Striders

DETAILS

Recommendations based on your weekly mileage.

45+ mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog

40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog

35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog

30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog

<= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@R w/200m jog

• 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