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