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