Running Around 4•8•14

Week 19 • Spring Training 2014

The grass is green and the Dogwoods are blooming, and the Spring racing season is underway! From now until the end of May, you'll have tons of opportunities to race. The work we've been doing since January has been setup to get us racing really well over the next 6 weeks or so, but we're still working toward a peak for the last 2 weeks in May.

To work on turnover, speed, and running economy, we'll go back to 400s this week. Keep in mind that while running fast, we also want to be smooth and in control. It's better to back off just slightly to run efficiently than flail and strain just to hit a particular time.

WORKOUT SUMMARY

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

2. 3-6x 1600m @T pace

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

• 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