Running Around 9•17•12

Week 17 • Fall 2012

This is the point in the training cycle where we will switch primarily to workouts that target the V02 max system. That is, helping your body improve its ability to take in oxygen and deliver it to the muscles under the stress of racing conditions. We do that with medium-legth repeats in the 800-1200m range. With these workouts, 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. So if you are running an 800m repeat in 3:30, then your rest time cannot exceed 3:30. Over the next several weeks, we'll actually work to bring that rest time down even further.

With that in mind, we'll do 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.

The weather forecast is calling for a lot of rain tomorrow. I'm considering doing my workout on Wednesday instead. When I decide for sure, I'll post a message to the Facebook group.

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. 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