Running Around 11•4•13

Week 24 • Fall Training 2013

I'll keep it short and to the point. Let's do sets of 800m and 400m repeats. The 800s will be at I-pace, and the 400s will be at R-pace. Rest will be 400m jog for both. A full set looks like: 800m @I pace, 400m jog recovery, 400m @R pace, 400m jog recovery. Repeat as indicated in the details below. There is no restriction on time for the recovery jog.

WORKOUT SUMMARY

1. Sets of (800m @I, 400m @R pace) with 400m jog recoveries

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

3. Striders

DETAILS

Sets of: 800m @I (400m jog), 400m@R (400m jog). Recommendations based on weekly mileage:

50 mpw: 4 sets
45 mpw: 3 sets + 400m @R w/400m jog
40 mpw: 3 sets
35 mpw: 2 sets + 1-2x 400m @R w/400m jog
30 mpw: 2 sets + 400m @R w/400m jog
25 mpw: 2 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