Running Around 8•18•13

Week 13 • Summer Training 2013

Back to hills again this week. You can start at the track and run your warmup to Cherokee Blvd or you can park out there at the church or bottom end of Cherokee. See http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html for all of the detailed info on hill workouts.

If you really want to stick to the track, you can substitute 400m repeats instead of hills. Both workouts should be run at the same intensity.

Bobby Glenn wanted me to pass on some info about an upcoming race that is a fundraiser for Central High School. It's a rolling course through some nice, quiet neighborhoods. http://beta.active.com/knoxville-tn/running/races/2nd-annual-bobcat-blast-2013

WORKOUT SUMMARY

1. 4-10 Hills

or

5-10 x 400m @R pace

2. Striders

DETAILS

Recommendations based on weekly mileage ...

50 mpw: 8+ hills
45 mpw: 7-8 hills
40 mpw: 6-7 hills
35 mpw: 5-6 hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

or

50 mpw: 10 x 400m @R pace w/400m jog
45 mpw: 9 x 400m @R pace w/400m jog
40 mpw: 8 x 400m @R pace w/400m jog
35 mpw: 7 x 400m @R pace w/400m jog
30 mpw: 6 x 400m @R pace w/400m jog
0-25 mpw:5 x 400m @R pace w/400m jog

4-6x 100m striders