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