Running Around 11•11•13

Week 25 • Fall Training 2013

Nice and simple this week. 400m repeats at R-pace. We are working on running economy, efficiency, and fast turnover. It's better to back off a tiny bit to be smooth and efficient rather than just killing yourself to hit a particular pace.

WORKOUT SUMMARY

1. 5-12x 400m @R pace with 400m jog recoveries

2. 3-6x 1600m @T pace w/60s rest

3. Striders

DETAILS

Recommendations based on weekly mileage:

50 mpw: 10x 400m @R w/400m jog
45 mpw: 9x 400m @R w/400m jog
40 mpw: 8x 400m @R w/400m jog
35 mpw: 7x 400m @R w/400m jog
30 mpw: 6x 400m @R w/400m jog
25 mpw: 5x 400m @R w/400m 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