Running Around 10•28•13

Week 23 • Fall Training 2013

Continuing with the theme of sharpening, speed, and running economy this week ... Let's do sets of 200m, 400m @R pace with equal distance rest. That basically means that we will be alternating between 200s and 400s. A full set looks like: 400m @R pace, 400m jog recovery, 200m @R pace, 200m jog recovery. Repeat as indicated in the details below. There is no restriction on time for the recovery jog. If you're feeling the effects of racing this weekend, you could substitute a run on the greenway or roads, but try to make it at least an hour if you're able. Then you can do the above workout on Thursday or Friday after you've had some recovery time.

WORKOUT SUMMARY 1. Sets of (200m @R, 400m @R pace) with 200m, 400m jog recoveries 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Sets of: 200m @R (200m jog), 400m@R (400m jog). Recommendations based on weekly mileage: 50 mpw: 6 sets + 200m @R w/200m jog 45 mpw: 6 sets 40 mpw: 5 sets + 200m @R w/200m jog 35 mpw: 4 sets + 400m @R w/400m jog 30 mpw: 4 sets 25 mpw: 3 sets + 200m @R w/200m jog 20 mpw: 3 sets [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     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

Running Around 10•21•13

Week 22 • Fall Training 2013

I think Fall is finally here! The cooler weather is arriving just in time for the peak Fall racing season to begin. The way our training is structured, we should be running at our best for the next 4-6 weeks, finishing off the season around Thanksgiving. With that in mind, we'll be shifting focus to some faster running as we sharpen up. The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Let's do half distance jog following all repeats. So a full set is 800m @I + 400m jog + 400m @R + 200m jog + 400m @R + 200m jog. No specific time limit on the 400 jog following the 800, but keep it as short as you can while keeping the jog nice and easy.

WORKOUT SUMMARY 1. Sets of (800m @I, 400m @R, 400m @R pace) with 400m, 200m, 200m jog recoveries 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Sets of: 800m @I (400m jog), 400m@R (200m jog), 400m @R (200m jog). Recommendations based on weekly mileage: 50 mpw: 2 sets + 800m @I + 400m @R 45 mpw: 2 sets + 800m @I 40 mpw: 2 sets + 400m @R 35 mpw: 2 sets 30 mpw: 1 set + 800m + 400m @R 25 mpw: 1 set + 800m @I 20 mpw: 1 set + 400m @R [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     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

Running Around 10•14•13

Week 21 • Fall Training 2013

I'm sticking with I-pace again this week - but with a little twist. We'll keep the maximum allowed rest the same as last week. With these workouts, the rest interval is extremely important. So maximum rest time is 30 seconds less than your work time. So if you run your hard laps in 4:30, then maximum rest is 4:00. We'll stick with 1200m repeats at I-pace. As always, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead. The twist is that we're going to replace the final repeat with 3x 200m @R pace and 200m rest between. So if you normally run 3x 1200m, then switch it to 2x 1200m plus the 200s. The secondary workout remains T-pace mile repeats. If you want some variety, you can do these on the roads or greenways. If you have a race you are targeting, it's also great preparation to run these on the course. I've done that for Cross Knox the past few years, and I think it helps mental preparation, knowing how the course feels when you are pushing the pace. If you're getting tired of the I-pace stuff on the track, feel free do the T-pace stuff as your primary workout instead.

WORKOUT SUMMARY 1. 2-7 x 1200m (or 1000m) @I pace + 3x 200m @R pace w/200m jog 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Recovery time should be 30s less than your interval time. Jog 200m-400m (whatever works for you) during that 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, so we'll subtract one and replace it with 3x 200m @R pace w/200m jog If you are running 1000s: 50 mpw: 5-6 x 1000m @I pace + 3x 200m @R pace w/200m jog 45 mpw: 4-5 x 1000m @I pace + 3x 200m @R pace w/200m jog 40 mpw: 4 x 1000m @I pace + 3x 200m @R pace w/200m jog 35 mpw: 3-4 x 1000m @I pace + 3x 200m @R pace w/200m jog 30 mpw: 3 x 1000m @I pace + 3x 200m @R pace w/200m jog 25 mpw or less: 2 x 1000m @I pace + 3x 200m @R pace w/200m jog [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     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

Running Around 10•7•13

Week 20 • Fall Training 2013

We're going to continue working the I-pace stuff this week. To keep the progression moving forward, we'll drop the maximum allowed rest again. With these workouts, the rest interval is extremely important. This week we'll do maximum rest time is 30 seconds less than your work time. So if you run your hard laps in 4:30, then maximum rest is 4:00. 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. The secondary workout for later in the week is our bread & butter T-pace mile repeats. If you want some variety, you can do these on the roads or greenways. If you have a race you are targeting, it's also great preparation to run these on the course. I've done that for Cross Knox the past few years, and I think it helps mental preparation, knowing how the course feels when you are pushing the pace.

WORKOUT SUMMARY 1. 3-8 x 1200m (or 1000m) @I pace 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Recovery time should be 30s less than your interval time. Jog 200m-400m (whatever works for you) during that 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     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

Running Around 10•1•13

Week 19 • Fall Training 2013

Sorry for the late delivery of this. Welcome to October! This is the best running weather of the year, in my opinion. We'll go back to hills this week for the primary workout. The secondary (optional) workout will again be our bread & butter tempo miles. All of the hill workout details are here: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

WORKOUT SUMMARY 1. 4-10 Hills 2. 3-6x 1600m @T pace w/60s rest   3. 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 [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     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