Running Around 3•31•14

Week 18 • Spring Training 2014

I hope everyone had a great day yesterday. Thank you if you volunteered in any way to make the marathon events a big success!

If your legs are sore from the 1/2 marathon or full marathon or 5k or relay, then probably not the best idea to workout on Tuesday. Push it Wednesday if you want. Or if you still want to come to the track on Tuesday, you could try a nice easy run from the track on the greenway or whatever. Use the Facebook group page to coordinate with your workout partners.

We'll stick with I-pace, but will drop back to 800s to be a little merciful on those who raced Knoxville. Recovery is a 200-400m jog where the time is less than or equal your work time. But this time we are limiting the rest time to a maximum of 3 minutes. 2:45 rest is better if you can handle that.

WORKOUT SUMMARY

1. 4-10 x 800m @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, with a maximum rest time of 3 minutes.

Recommendations based on mileage:
50 mpw: 8x 800m @I-pace
45 mpw: 7x 800m @I-pace
40 mpw: 6x 800m @I-pace
35 mpw: 5-6x 800m @I-pace
30 mpw: 5x 800m @I-pace
<=25 mpw: 4x 800m @I-pace

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

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