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