Running Around 11•12•12

Week 25 • Fall 2012

We've got 9 training days until Thanksgiving Day. For those in Knoxville, that means Autumnfest 8k. The trick at this point in the season is to not do too much, leaving you with tired legs. But we also don't want to do too little. I can give you some guidance, but it's up to you to make the decision. So I'm going to give you two workouts to choose from. If you're feeling tired, a little banged up, or generally worn out, then do workout #1. If you're feeling strong and frisky, then do workout #2.

I'm also going to recommend workout #1 on Saturday or Sunday if you are racing on Thanksgiving. Sunday workout and Thursday race will be the same as a Tuesday workout and a Saturday race. I will probably do both with workout #2 on Wednesday since I will not be at the track tomorrow.

Also, if you are racing this weekend (Oak Ridge Half) or something else, then workout #1 is best.

WORKOUT SUMMARY

1. 1-3 x 1200 @T pace w/60 seconds rest
+ 1-2 x 400m @R pace w/400m jog
+ 1-3 x 200m @R pace w/200m jog

2.4-7 x 1000m @T/I pace w/200m jog

3. Striders

DETAILS

Recommendations based on your weekly mileage.

45+ mpw: 3x 1200m @T w/60s + 2x 400m @R w/400m jog + 3x 200m @R w/200 jog

40 mpw: 2x 1200m @T w/60s + 2x 400m @R w/400m jog + 3x 200m @R w/200m jog

35 mpw: 2x 1200m @T w/60s + 2x 400m @R w/400m jog + 2x 200m @R w/200m jog

30 mpw: 2x 1200m @T w/60s + 1x 400m @R w/400m jog + 2x 200m @R w/200m jog

<= 25 mpw: 1200m @T w/60s + 1x 400m @R w/400m jog + 3x 200m @R w/200m jog

Pace is halfway between T and I paces. 200m jog recovery not to exceed 2 minutes. Shoot for around 7-8% of weekly mileage. Recommendations based on mileage.

50+ mpw: 6-7x1000m
45 mpw: 6x 1000m
40 mpw: 5x 1000m
35 mpw: 4-5x 1000m
30 mpw: 4x 1000m
25 mpw: 3x 1000m
20 mpw or less: 2-3x 1000m

4-6x 100m striders

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