Running Around 8•11•13

Week 12 • Summer Training 2013

We're back to a normal schedule now that the Thursday track meets and KTC Youth practices are over. As a reminder, we're building our fall season to peak from the end of October through Thanksgiving, with Autumnfest as the end of the season. We've been doing some higher intensity workouts, and some of us have been racing at high intensity in the meets, so we'll back off of that a little this week and get back to basics with some tempo miles.

WORKOUT SUMMARY 1. 3-6x 1600m @T pace w/60s rest 2. Striders DETAILS 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