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