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