Use this area to offer a short teaser of your email's content. Text here will show in the preview area of some email clients. Email not displaying correctly? View it in your browser. Running Around 4•15•13 Week 21• Spring 2013 We're beginning the heart of the Spring racing season. From now until the end of May, you'll have tons of opportunities to race. The work we've been doing since January has been setup to get us racing really well over the next 6 weeks or so. To work on turnover, speed, and running economy, we'll go back to 400s this week. Keep in mind that while running fast, we also want to be smooth and in control. It's better to back off just slightly to run efficiently than flail and strain just to hit a particular time. Good luck to everyone running in Boston!! WORKOUT SUMMARY 1. 4-12 x 400m @R pace w/ 400m jog recovery 2. 3-5x 1600m @T pace  w/60 seconds rest   3. Striders DETAILS Volume (not including rest) should be 5% of your weekly mileage. 50 mpw: 10-12 x 400m w/400m jog recovery 45 mpw: 9 x 400m w/400m jog recovery 40 mpw: 8 x 400m w/400m jog recovery 35 mpw: 7 x 400m w/400m jog recovery 30 mpw: 6 x 400m w/400m jog recovery 25 mpw: 5 x 400m w/400m jog recovery 20 mpw or less: 4 x 400m w/400m jog recovery • This is an optional 2nd workout for Thurs/Fri  • Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. 4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp unsubscribe from this list | update subscription preferences

Sent to kgemeinhart.11we34r6@blogger.com — why did I get this? unsubscribe from this list | update subscription preferences Tuesday Night Track · 1801 Volunteer Boulevard Knoxville · Knoxville, Tennessee 37996