Running Around 10•28•12 Week 23 • Fall 2012

The training cycle is designed for us to be in top shape throughout the month of November with a peak around Thanksgiving. With that in mind, we're going to start mixing in some R-pace stuff. Most of the remaining workouts will likely be a mix of paces. The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Let's do half distance jog following all repeats. So a full set is 800m @I + 400m jog + 400m @R + 200m jog + 400m @R + 200m jog. If you ran a hard, long race this weekend like Cross Knox or a half marathon, you might consider taking a couple of recovery days before doing your next workout. 5k/10k races aren't too hard to bounce back from, but I'm usually feeling the effects of the longer races for a few days. I'll recommend Wednesday or Thursday for a workout instead of Tuesday. However, if you did not race or maybe you did and you're feeling good, then go ahead with the usual Tuesday schedule. I will be doing my workout this week on Thursday at the usual place and time. WORKOUT SUMMARY 1. Sets of (800m @I, 400m@R, 400m @R pace) with 400m, 200m, 200m jog recoveries 2. [Optional 2nd workout] 3-6x 1600m @T pace w/60s rest     3. Striders DETAILS Sets of: 800m @I (400m jog), 400m@R (200m jog), 400m @R (200m jog). Recommendations based on weekly mileage: 50 mpw: 2 sets + 800m @I + 400m @R 45 mpw: 2 sets + 800m @I 40 mpw: 2 sets + 400m @R 35 mpw: 2 sets  30 mpw: 1 set + 800m + 400m @R 25 mpw: 1 set + 800m @I  20 mpw: 1 set + 400m @R 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     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 10•21•12 Week 22 • Fall 2012

We've got one of my favorite races coming up this week - Cross Knox. For those that are running, this will be a good sharpening workout. For those who are not, this is also a workout to reintroduce some faster paced stuff (R-pace) that will move to the forefront in the next few week as we start to wind down the season. The workout will alternate 200m @R pace and miles at T-pace. Rest following the 200s is a 200m jog. There is no set time; we're looking for "full recovery". But you don't want it to be too long. I'm thinking 2 mins should be about right, but that's just a guess. Certainly, you don't want to be over 3 mins; we want to keep the workout moving. Rest following the T-pace miles is 60s. Stick to that, don't let it go longer. No jogging required for those breaks. Just stretch, get some water or whatever. If you're running Cross Knox, I'll also recommend doing something short and quick on Thursday or Friday. I'm thinking 4x 200m @R-pace+2 seconds with 200m jog should do the trick and help you to feel fresh and frisky on Sunday. WORKOUT SUMMARY - CHOOSE ONE 1. Sets of (200m @R-pace, 1600m @T-pace) 2. [Optional 2nd workout] 4-10x 200m @R-pace with 200m jog recovery     3. Striders DETAILS   Recovery following 200s is 200m jog. Recovery following 1600s is 60 sec. 50 mpw: 4 sets 40-45 mpw: 3 sets + 200m @R w/200m jog 35 mpw: 3 sets 30 mpw: 2 sets + 200m @R w/200m jog 25 mpw or less: 2 sets For Cross Knox runners, stick to 4 repeats. Also add 2 seconds to R-pace. For example, if R-pace is 45 sec per 200, run these at 47 seconds. Everyone else run at R-pace. Hard running up to 5% of weekly mileage.     4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 10•15•12 Week 21 • Fall 2012

We're going to jump back to 1200m repeats at I-pace this week. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead. Recall that we're approaching these as a progression. We're looking to get more comfortable and efficient at this effort each week. At the same time we're reducing the recovery time to keep pushing that adaptation to I-pace. You already know, but I'll keep repeating it -- the rest interval is extremely important. It's essential that you keep the rest interval to the prescribed time. This week's rest time should be in the 3:00-3:15 range. That is, not to exceed 3:15. 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   Jog recovery (200m-400m). Rest should not to exceed your interval time (max rest time of 3:15; preferably 3:00). 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     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 10•8•12 Week 20 • Fall 2012

This week we're going to switch the primary and secondary workouts. So Tuesday, we'll be doing tempo miles with a minute rest. We haven't done tempo in a while, and this will be a change of pace from the harder, shorter I-pace work that we have been doing. I'll also give you the option of doing 2-mile repeats. If you do, you get 2 minutes rest instead of 1. For an odd number of miles, simply add a single-mile repeat at the end as needed. WORKOUT SUMMARY - CHOOSE ONE 1. 3-6x 1600m @T pace w/60s rest 2. [Optional 2nd workout] 3-8 x 1200m (or 1000m) @I pace     3. Striders DETAILS   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. 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     4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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