Running Around 1•26•14

Week 9 • Winter Training 2013

Let's keep T-pace as the main part of the workout, but this week we'll throw in some faster stuff to work on some early season turnover and running economy. Nothing too crazy, just a little sprinkle of speed. So let's start with T-pace miles like we did two weeks ago then finish with some 200s at R-pace. Basically we're going to drop one of the T-pace miles and replace it with 200s. See below for details.

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. 2-5x 1600m @T pace with 60s recovery in between + 4x 20m @R pace with 200m jog recovery in between

2. Striders

DETAILS

Total olume should be 10% of your weekly mileage.

50 mpw: 4x 1600m @T w/60 seconds rest + 4x 200m @R w/200m jog

40 mpw: 3x 1600m @T w/60 seconds rest + 4x 200m @R w/200m jog

30 mpw: 2x 1600m @T w/60 seconds rest + 4x 200m @R w/200m jog

20 mpw or less: 1 x 1600m @T w/60 seconds rest + 4x 200m @R w/200m jog

4-6x 100m striders