Running Around 1•6•14

Week 6 • Winter Training 2013

First, please be smart about the weather. It's going to warm up later in the week. If you think you'll have a more productive run when it's not freezing out, then feel free to do the workout on Wednesday or Thursday.

This week we're going to up the intensity just a little bit by doing a progression run on the roads or greenway.

The goal is to run 20-30 minutes at elevated pace during the second half of the run. I'm saying elevated pace because there are no strict guidelines. One good rule of thumb is about 30 seconds per mile faster than your easy training pace. If you're training for a marathon, then marathon goal pace is good too. For example, if you're running for an hour, start easy for 30 minutes, pick up the pace for 20-25 minutes and then finish the last 5-10 minute easy.

If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article.
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

If you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance.

I realize I haven't been at the track for a while. I've been nursing a knee problem since back in October. Hope to get some info from the doc today. If the weather is a little nicer next week I might stop by to see how everyone is doing. Maybe we can get together for pizza following a run sometime soon.

WORKOUT SUMMARY

1. 60-minute progression run

DETAILS

On the roads or Greenway. 30 minutes easy followed by 20-25 minutes hard. 75-90 minutes of total running is OK, but limit the faster running to 30 minutes. Wear something reflective if you have it!