Running Around 2•24•14

Week 13 • Winter Training 2014

This week we'll do a mix of tempo and some fast 200s. We need to keep the tempo work to support the longer races on the spring schedule (e.g. Knoxville marathon and half, Boston, etc.). We're adding in the 200s because we will be switching to some faster stuff soon, and these help with development of running economy. 200s also provide a new stimulus to keep us from getting stale from too much tempo work. Switching paces helps with racing because you have things like hills and surges that prevent the pace from being predicable. Switching from T to R, you need to be ready to change gears to pick up the pace. Switching back from R to T, gives you some practice at settling back into a pace and getting breathing back under control. Below, I list the details in sets. Each set will be: 1600m @T pace, followed by 60s rest  + 200m @R pace with 200m jog rest + 200m @R pace with 200m jog rest. That will be repeated a number of times based on your weekly mileage.

WORKOUT SUMMARY 1. Sets of (1600m @T w/60s rest + 2x 200m @R w/200m jog)   2. Striders DETAILS Recommendations based on weekly mileage ... 55+ mpw: 3 sets + 1600m @T 45-50 mpw: 3 sets 40 mpw: 2 sets + 1600m @T 30-35 mpw: 2 sets 0- 25 mpw: 1 sets + 1600m @T   4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp