Running Around 9•22•13

Week 18 • Fall Training 2013

Carbon copy of last week, almost. We'll drop the maximum allowed rest a little. With these workouts, the rest interval is extremely important. This week we'll do maximum rest time is 15 seconds less than your work time. So if you run your hard laps in 4:30, then maximum rest is 4:15.

We'll stick with 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 be 15s less than 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