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