Running Around 2•10•13

Week 12 • Winter 2013

This week we'll move to the next step in T-pace workout progression. Last week we did 2400m repeats. 2800m is kind of an odd distance, so I'm going to bump it to 3200m. And with that is a total of 2 minutes rest. I suspect it will be better to jog 200m or so rather than standing for 2 minutes, but I'll let you make the call on that. Recall that we're only progressing one of the variables (distance). Changing two variables (recovery & distance) would be more strenuous. For some mileage levels, we'll do a combination of distances to get the proper amount of mileage for the whole workout. See the details below.

Since we'll be back at the track, I'll remind you that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway.

WORKOUT SUMMARY

1. 1-3x 2400m @T pace with 2 minutes recovery in between

2. Striders

DETAILS

Volume should be about 10% of your weekly mileage. For the 2 minute rest intervals, you can jog 200m or just stand to recover - your choice.

55+ mpw: 3x 3200m @T w/2 minutes rest

50 mpw: 2x 3200m @T w/2 minutes rest + 1600m @T

45 mpw: 1x 3200m @T w/2 minutes rest + 2400m@T w/90 seconds rest + 1600m @T

40 mpw: 2x 3200m @T w/2 minutes rest

35 mpw: 1x 3200m @T w/2 minutes rest + 2400m @T

30 mpw: 1x 3200m @T w/2 minutes rest+ 1600m @T

25 mpw or less: 1 x 2400m @T w/90 seconds rest + 1x 1600m @T

4-6x 100m striders