Running Around 8•5•12

Week 13 • Summer 2012

First a quick reminder Bobby Glenn asked me to tell everyone that Bobcat Blast 5k that is taking place on Aug 25. It starts at Central HS and runs through the surround neighborhoods of Fountain City. An application is available on the KTC site.

The (optional) mini training block for the Hal Canfield Memorial Mile on Labor Day continues this week. Let's alternate 200m and 400m repeats at R-pace with 400m jog for recovery following all repeats. So a full set is (200m @R pace, 400m jog, 400m @R pace, 400m jog).

With the extra rest, you should be hitting these pretty hard. No coasting or taking one easy. I'm thinking that the 200s should be 1 sec faster than the previous 200m workout on average. So if you averaged 50 seconds for your 200s last time, shoot for 49 this time. Keep the 400s steady and run the pace as evenly as possible. That usually means the second half hurts.

For general racers (non-milers), it's time to finally hit the track. Let's do the same workout as above, but keep the 200s at R-pace.

WORKOUT SUMMARY - CHOOSE ONE

1. Sets of (200m, 400m) @R pace

2. Striders

DETAILS

Recovery 400m following each repeat. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:

50 mpw: 5x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R pace

40 mpw: 4x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R pace

30 mpw: 3x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R paceg

<=20 mpw: 2x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R pace

Milers, run your 200s at R-pace -1 sec.

4-6 x 100m striders