Running Around 9•16•13

Week 17 • Fall Training 2013

Over the next few weeks, we will concentrate primarily on workouts that target the V02 max system. That is, helping your body improve its ability to take in oxygen and deliver it to the muscles under the stress of racing conditions. We do that with medium-legth repeats in the 800-1200m range. With these workouts, the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. So if you are running an 800m repeat in 3:30, then your rest time cannot exceed 3:30. Over the next several weeks, we'll actually work to bring that rest time down even further. With that in mind, we'll do 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead.

WORKOUT SUMMARY 1. 3-8 x 1200m (or 1000m) @I pace 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Equal time jog recovery (200m-400m). Rest should not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace [Optional 2nd workout; Thursday or Friday] 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