Running Around 3•24•14

Week 17 • Winter Training 2014

I case you haven't noticed, marathon week in Knoxville!! If you are competing at one of the races next weekend, good luck! If you are not, please consider volunteering. Here is a link to the volunteer site: http://www.knoxvillemarathon.com/Volunteer/VolunteerForm.cfm

Since many of us are running one of the Knoxville Marathon races, I'll make the main workout a light sharpening workout. It consists of mostly T-pace, sandwiched by a little bit of R-pace to get our legs turning and feeling fast. But keep the R-pace under control. I'm going to recommend R-pace + 2 seconds for the 200s, so if your pace is 45 seconds per 200m, then for this workout, run them at 47. We want to treat them like long, fast striders instead of a fast footrace with your training partners.

If you want to make it even lighter, feel free to reduce any or all of the T-pace miles to 1200m, keeping the rest at 60 seconds.

If you are not planning on racing Sunday, then you'll be fine doing this workout. But if you want something a little more strenuous, you can repeat last week's workout, or run this week's optional 2nd workout (hills).

WORKOUT SUMMARY

1. 2x 200m @R*-pace +
2-5x 1600m @T pace +
2x 200m @R*-pace

2. 4-10 x hill repeats - jog back down for recovery

3. Striders

DETAILS

R*-pace = R-pace + 2 seconds.
Recovery following 200s is a 200m jog.
Recovery following 1600s is 60 seconds.

Recommendations based on weekly mileage ....
50 mpw: 2x 200m @R* + 4x 1600m @T + 2x 200m @R*

40 mpw: 2x 200m @R* + 3x 1600m @T + 2x 200m @R*

30 mpw: 2x 200m @R* + 2x 1600m @T + 2x 200m @R*

25 mpw or less: 1x 200m @R + 2x 1600m @T + 1x 200m @R

• This is an optional 2nd workout for Thurs/Fri •

Recommendations based on weekly mileage ...

50 mpw: 8+ hills
45 mpw: 7-8 hills
40 mpw: 6-7 hills
35 mpw: 5-6 hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

4-6x 100m striders