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