Running Around 4•21•14

Week 21 • Spring Training 2014

Hopefully everyone has had a chance to see the amazing, inspiring finish of today's Boston Marathon!! I'm feeling motivated!

Two choice this week. Choose the one that you think will work best for you. Many of us are racing Dogwood this weekend, and both of these are appropriate for race week depending on how your legs are feeling.

Option 1 is 400s. If you feel like you're lacking some speed or turnover, this is a good choice. Keep it under control, and focus on relaxed speed.

Option 2 is a mix of T and R-paces for a little lighter workload.

WORKOUT SUMMARY

1. 4-12 x 400m @R pace
w/ 400m jog recovery

2. 1-3 x 1200 @T pace w/60 seconds rest
+ 1-2 x 400m @R pace w/400m jog
+ 1-3 x 200m @R pace w/200m jog

3. Striders

DETAILS

Volume (not including rest) should be 5% of your weekly mileage.

50 mpw: 10-12 x 400m w/400m jog recovery
45 mpw: 9 x 400m w/400m jog recovery
40 mpw: 8 x 400m w/400m jog recovery
35 mpw: 7 x 400m w/400m jog recovery
30 mpw: 6 x 400m w/400m jog recovery
25 mpw: 5 x 400m w/400m jog recovery
20 mpw or less: 4 x 400m w/400m jog recovery

Recommendations based on your weekly mileage.

45+ mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog

40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog

35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog

30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog

<= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@R w/200m jog

4-6x 100m striders