Running Around 8•25•13

Week 14 • Summer Training 2013

We have about a week until the Hal Canfield Mile on Labor Day morning. So this week, we'll have an optional high-intensity workout that will serve as a little tune-up for the mile. For everyone else, we'll do a mix of 200s and 400s. This option will be just fine for milers too if you are looking for something a little lower intensity.

The mile-specific workout is 800s at R-pace. This is essentially your mile race pace. Do an easy 800m jog to recovery. Take as long as 5-7 minutes if you need it. Follow this with a few 200s at a relaxed R-pace with 200m jog recovery. These should not be all-out; they should be very smooth and relaxed. Just make them fast enough to get your legs loose and turning over quickly.

The other option is sets of 400m, 400m, 200m at R-pace with equal distance recovery. That means a full set is 400m hard, 400m jog, 400m hard, 400m jog, 200m hard, 200m jog.

If you are running the mile next week, I'll also recommend a few tempo miles and/or 200s on Thursday. That would be similar to running a Tuesday workout for a Saturday race.

WORKOUT SUMMARY

1A. (milers) 2-3x 800m @R + 2-4 x 200m @R

1B. (non-milers) Sets of (400m, 400m, 200m) @R

2. Striders

DETAILS

No specific recommendations on numbers for this workout. Just go by feel.

Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:

50 mpw: 4 sets
45 mpw: 3 sets + 1x 400m @R w/400m jog + 1x 200m @R w/200m jog
40 mpw: 3 sets + 1x 200m @R w/200m jog
35 mpw: 2 sets + 2x 400m @R w/400m jog
30 mpw: 2 sets + 1x 400m @R w/400m jog
25 mpw: 2 sets

4-6x 100m striders