Running Around 5•11•14

Week 24 • Spring Training 2014

We're closing in on the end of this training cycle - Expo 5k/10k in 2 weeks. With that in mind, it's going to be a choice of strength or pure speed this week. If you want speed, the choice is 400m repeats on the track. If you want strength, the choice is hills.

At this point in the season, I think 400s is appropriate for almost everyone. If you're like me and trying to make up for lost time, go with hills. Details are below.

Here are the standard hill workout details: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

WORKOUT SUMMARY

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

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

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 •

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