Running Around 8•4•14

Week 10 • Summer Training 2014

Thursday Nights at the Track second meet is this week (8/7). One more meet will follow on 8/21. If you haven't been out to any of the meets (last year or this year), you're missing a great time. They even have relays! Only $10. Tell your friends. http://www.troopersbar.com/#!thursday-nights-at-the-track/c4yv

I'm going to use the track meet as my primary workout day this week. I think that's a good way to have some fun and get in some quality work.

If that's just not your thing, then let's hit the track and start some actual speed work. Fast 200s will get us focusing on speed and running economy. That fits well with the summer track races as well as the Hal Canfield Mile on Labor Day.

Due to family schedules, it's been tough for me to get to the track on Tuesday evenings. Hopefully that will improve when school starts. I'm always available via email if you have questions.

WORKOUT SUMMARY

1. 6-20 x 200m @R pace

2. Striders

DETAILS

Recovery is equal distance, so 200m. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:

50 mpw: 12-20 x 200m @R pace w/200m jog
45 mpw: 10-18 x 200m @R pace w/200m jog
40 mpw: 10-16 x 200m @R pace w/200m jog
35 mpw: 8-14 x 200m @R pace w/200m jog
30 mpw: 8-12 x 200m @R pace w/200m jog
<=25 mpw: 6-10 x 200m @R pace w/200m jog

4-6x 100m striders any day this week