Running Around 2•3•13

Week 11 • Winter 2013

We're going to continue with our T-pace workout progression. Two weeks ago on the track, we did 2000m repeats. This week we add a lap to make it 2400m repeats. And we'll add time to the recovery to account for the increased distance. 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. 2-4x 2400m @T pace with 90s recovery in between

2. Striders

DETAILS

Volume should be about 10% of your weekly mileage.

55+ mpw: 4x 2400m @T w/90 seconds rest

50 mpw: 2x 2400m @T w/ 90 seconds rest + 2x 1600m @T w/60 s rest

45 mpw: 3x 2400m @T w/90 seconds rest

40 mpw: 2 x 2400m @T w/90 seconds rest + 1600m @T

35 mpw: 1 x 2400m @T w/90 seconds rest + 2x 1600m @T w/60 s rest

30 mpw: 2 x 2400m @T w/90 seconds rest

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

4-6x 100m striders