Running Around 1•19•14

Week 8 • Winter Training 2013

Last week we did 1600m repeats. This week we will step that up to 2000m repeats. However, we're going to be adding a few seconds to the recovery to account for the increased distance. We're only progressing one of the variables (distance). Changing two variables (recovery & distance) would be more strenuous. For some mileage levels, we'll do a combination of 1600s and 2000s to get the proper amount of mileage for the whole workout. See the details below.

We're sticking with T-pace for the majority of workouts over the next few weeks. This should work well for those who are training for the upcoming Knoxville Marathon and series of long-distance races that lead up to it.

Reminder that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway.

WORKOUT SUMMARY

1. 3-6x 2000m @T pace with 75s recovery in between

2. Striders

DETAILS

Volume should be 10% of your weekly mileage.

50 mpw: 4x2000m @T w/ 75 seconds rest

45 mpw: 2x2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest

40 mpw: 3 x 2000m @T w/75 seconds rest

35 mpw: 2 x 2000m @T w/75 seconds rest + 1 x 1600m @T

30 mpw: 1 x 2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest

25 mpw or less: 2 x 2000m @T w/75 seconds rest

4-6x 100m striders