Running Around 9•10•12

Week 16 • Fall 2012

Fabulous weather yesterday in Townsend for the Wears Valley 15k! The cooler, drier weather this week should give your performance more than a little boost.

Since several of us raced yesterday, Tuesday might be a little too soon for a strenuous workout. So I'm going to provide two options. If your legs are tired from racing, we have some T-pace mile repeats.

Otherwise, go with 800m repeats with equal time jog recovery. Typically that means about half the distance (400m). If you cannot complete 400m in the alotted time, then cut it short. These will be done at I-pace. This is the first time during this training cycle that we've used I-pace, so be sure to plug a recent race result into the calculator linked at the bottom of this message. I-pace is very close to 5k pace, maybe 1-2 seconds per lap faster than 5k pace.

This is also the time of year where I will start provide two weekly workouts. This is an optional workout that is typically done on Thursday or Friday if you are the type of person that wants to do 2 workouts a week. If you've never done 2 workouts a week, try starting with doing it every other week for a while, then 2 out of every 3 weeks, etc. If you are racing, then you drop the second workout. This week, the second workout will be whichever of the options you did not do on Tuesday.

WORKOUT SUMMARY - CHOOSE ONE

1a. 3-6x 1600m @T pace w/60s rest

1a. 4-10x 800m @I pace w/400m jog

2. [Optional 2nd workout] - whichever one of the above (1a, 1b) you did not do on Tuesday

3. Striders

DETAILS

Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum.

Recovery is a 200-400m jog. Rest time must be less than or equal to your work time. Recommendations based on mileage:

50 mpw: 8x800m
45 mpw: 7x800m
40 mpw: 6x800m
35 mpw: 5-6x800m
30 mpw: 5x800
<=25 mpw: 4x800m

4-6x 100m striders