Running Around 3•17•14

Week 16 • Winter Training 2014

We'll continue with I-pace workouts this week. After the gentle introduction with 800s last week, we'll increase the distance to either 1000s or 1200s, depending on your pace. The ideal length of time for each repeat is 4-5 minutes. Shorter will not give you enough time at the correct effort, and longer will likely be too stressful to maintain pace, or you'll tire before you get enough volume. So, you should run 1000m repeats if you cannot complete 1200m in less than 5 minutes. The most important part of this workout is to keep the recovery time less than or equal to the time spent running the repeats.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage (e.g. 4x 1200m for 40 miles per week). You can probably jog a full 400m for rest, but it's OK to do 300m or 200m if that's all the ground you can cover in your allotted time. Keep the rest time under 4 minutes this week no matter how long the repeats take.

WORKOUT SUMMARY

1. 3-8x 1200m @I pace

2. 3-6x 1600m @T pace

3. Striders

DETAILS

Recovery is a 200-400m jog where the time is less than or equal your work time. 4minutes rest is probably plenty.

Adjust distance to 1000m if you cannot complete 1200m in 5 mins.

For running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage.

Recommendations for 1000s based on weekly mileage ...
50 mpw: 6-7 x 1000m @I pace w/200m jog
45 mpw: 5-6 x 1000m @I pace w/200m jog
40 mpw: 5 x 1000m @I pace w/200m jog
35 mpw: 4-5 x 1000m @I pace w/200m jog
30 mpw: 4 x 1000m @I pace w/200m jog
25 mpw or less: 3 x 1000m @I pace w/200m jog

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