Running Around 11•4•12

Week 24 • Fall 2012

We're working towards a peak on Thanksgiving day. With that in mind, there is going to be lots of R-pace stuff to finish the season. A typical workout at this point in the season might be a big 400m workout. But I realize that not everyone likes the intensity of the 400m repeats. So I'm going to give you some options. The second option mixes some T-pace work in the middle of some 200m & 400m repeats. If you are not racing this week, then I really think the 400m repeats is the best option. But feel free to choose whichever option suits you the best. If you need some advice, talk to me at the track or send an email.

Note that the one option has both R and T pace, so be sure to know your paces when you come to the track.

WORKOUT SUMMARY

1. 1-2x200 @R + 1-2x400 @R + 800-3200m @T + 1-2x400m @R + 1-2x200m @R

2. 4-12x 400m @R pace w/400m jog recovery

3. Striders

DETAILS

200m jog recovery following the 200s. 400m jog recovery following the 400s. No specific rest following the T-pace stuff, but keep it less than 2 minutes. Recommedations based on weekly mileage:

50: 2x 200m @R + 2x 400m @R + 3200m @T + 2x 400m @R + 2x200m @R

45: 2x 200m @R + 2x 400m @R + 2400m @T + 2x 400m @R + 2x 200m @R

40: 2x 200m @R + 2x 400m @R + 1600m @T + 2x 400m @R + 2x 200m @R

35: 2x 200m @R + 2x 400m @R + 1600m @T + 1x 400m @R + 2x 200m @R

30: 2x 200m @R + 1x 400m @R + 1600m @T + 1x 400m @R + 2x 200m @R

25: 1x 200m @R + 1x 400m @R + 1600m @T + 1x 400m @R + 1x 200m @R

20: 1x 200m @R + 1x 400m @R + 800m @T + 1x 400m @R + 1x 200m @R

400m jog recovery. Recommendations based on weekly mileage:

50: 10x 400m @R w/400m jog
45: 9x 400m @R w/400m jog
40: 8x 400m @R w/400m jog
35: 7x 400m @R w/400m jog
30: 6x 400m @R w/400m jog
25: 5x 400m @R w/400m jog
20: 4x 400m @R w/400m jog