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