Running Around 9•30•12

Week 19 • Fall 2012

Same workouts as last week -- 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead.

We're going continue our I-pace progression. We're looking to get more comfortable and efficient at this effort each week. I'll remind you that the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. As with last week, we're going to decrease the rest time by 15 seconds. So whatever you did for rest last week, subtract 15 seconds. It should be in the 3:15-3:30 range. That is, not to exceed 3:30.

I realize we've done essentially the same workout 3 weeks in a row. That's because this is the optimal workout for developing I-pace fitness. Next week we will do something different.

WORKOUT SUMMARY - CHOOSE ONE

1. 3-8 x 1200m (or 1000m) @I pace

2. [Optional 2nd workout] 3-6x 1600m @T pace w/60s rest

3. Striders

DETAILS

Equal time jog recovery (200m-400m). Rest should not to exceed your interval time (max rest time of 3:30). Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage.

If you are running 1000s:

50 mpw: 6-7 x 1000m @I pace
45 mpw: 5-6 x 1000m @I pace
40 mpw: 5 x 1000m @I pace
35 mpw: 4-5 x 1000m @I pace
30 mpw: 4 x 1000m @I pace
25 mpw or less: 3 x 1000m @I pace

60 seconds rest. Volume should be 10% of your weekly mileage. That means 1 repeat for each 10 miles of weekly mileage. Minimum of 3 miles for everyone.

4-6x 100m striders