This week we're going to up the intensity just a little bit by doing a progression run on the roads or greenway. We will be back on the track next week.
The goal is to run 20-30 minutes at elevated pace during the second half of the run. I'm saying elevated pace because there are no strict guidelines. One good rule of thumb is about 30 seconds per mile faster than your easy training pace. If you're training for a marathon, then marathon goal pace is good too. For example, if you're running for an hour, start easy for 30 minutes, pick up the pace for 20-25 minutes and then finish the last 5-10 minute easy.
If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it's easier to link to it that create another one for winter: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html. I still prefer road runs for the base period, but this is the next best thing.
Finally, if you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. 1/12 will be at New Balance Knoxville. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance.
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Keith Gemeinhart: 
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