Running Around 7•23•12

Week 9 • Summer 2012

We will continue with an optional mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. That means more fast and short repeats. This week, we'll do 200m repeats at R-pace. I'll include a bonus 800m at the end that should be run between R and I paces. So, if your R pace is 90 seconds for 400m and your I-pace is 98 seconds for 400m, then you should run the 800m at 94-second per 400 pace.

For general racers (non-milers) it's still not quite time to switch to the hard stuff. I'll recommend a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace.

If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want.

WORKOUT SUMMARY - CHOOSE ONE

1. (Non-Milers) Progression Run

2. (Milers) 6-20 x 200m @R pace + (optional) 1 x 800m @R/I pace

3. Maintenance mode or low intensity

DETAILS

60-80 minutes total. 30-40 mins easy followed by 30 mins at an elevated pace. 30 secs/mile faster is a good place to start for pace.

Recovery is equal distance, so 200m. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 12-20 x 200m @R pace w/200m jog
45 mpw: 10-18 x 200m @R pace w/200m jog
40 mpw: 10-16 x 200m @R pace w/200m jog
35 mpw: 8-14 x 200m @R pace w/200m jog
30 mpw: 8-12 x 200m @R pace w/200m jog
<=25 mpw: 6-10 x 200m @R pace w/200m jog

Optional 800m @R/I pace means pace should be half way between R and I pace.

Check out the Summer track progression