Running Around 5•5•14

Week 23 • Spring Training 2014

I've had some feedback that 800s were working well, so do that again this week. Recovery is a 200-400m jog where the time is less than or equal your work 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