Running Around 10•21•14

Week 21 • Fall Training 2014

The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Let's do half distance jog following all repeats. So a full set is 800m @I + 400m jog + 400m @R + 200m jog + 400m @R + 200m jog. No specific time limit on the 400 jog following the 800, but keep it as short as you can while keeping the jog nice and easy. With the prevalance of longer races in the fall, we'll stick with T-pace mile repeats for the secondary workout for later in the week. If you want some variety, you can do these on the roads or greenways. If you have a race you are targeting, it's also great preparation to run these on the course.

WORKOUT SUMMARY 1. Sets of (800m @I, 400m @R, 400m @R pace) with 400m, 200m, 200m jog recoveries   2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Sets of: 800m @I (400m jog), 400m@R (200m jog), 400m @R (200m jog). Recommendations based on weekly mileage: 50 mpw: 2 sets + 800m @I + 400m @R 45 mpw: 2 sets + 800m @I 40 mpw: 2 sets + 400m @R 35 mpw: 2 sets 30 mpw: 1 set + 800m + 400m @R 25 mpw: 1 set + 800m @I 20 mpw: 1 set + 400m @R   [Optional 2nd workout; Thursday or Friday] 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       USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 10•13•14 Week 20 • Fall Training 2014

Workouts for this Fall training cycle are geared toward peaking around Thanksgiving. However, they should leave you in great shape to race well throughout the month of November. So as we get closer to the end of the training cycle, I'll be mixing in some faster stuff to help with sharpening. This week we'll go back to hills for the last time to revisit the strength that we worked on earlier in the cycle. Alternatively, you could stay on the track and do 400 repeats instead. For the secondary workout for later in the week, we'll stick with T-pace mile repeats. If you want some variety, you can do these on the roads or greenways. If you have a race you are targeting, it's also great preparation to run these on the course. WORKOUT SUMMARY 1. (Option A) 4-8x hills   1. (Option B)  5-10x 400m @R pace w/400m jog     2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS 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   50 mpw: 10x 400m w/400m jog 45 mpw: 9x 400m w/400m jog 40 mpw: 8x 400m w/400m jog 35 mpw: 7x 400m w/400m jog 30 mpw: 6x 400m w/400m jog 0- 25 mpw: 5x 400m w/400m jog   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       USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 10•5•14

Week 19 • Fall Training 2014

We're going to continue working the I-pace stuff this week. To keep the progression moving forward, we'll drop the maximum allowed rest. With these workouts, the rest interval is extremely important. This week we'll do maximum rest time is 30 seconds less than your work time. So if you run your hard laps in 4:30, then maximum rest is 4:00. We'll stick with 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead. The secondary workout for later in the week is our bread & butter T-pace mile repeats. If you want some variety, you can do these on the roads or greenways. If you have a race you are targeting, it's also great preparation to run these on the course. For those of you working toward the new Farragut Half in about a month, I ran the course this weekend, and in general, I think it's tougher than both Knoxville Half and Straw Plains half. The toughest hills are all packed into one section between 3 & 6 miles. Then the last couple of miles is a long, gradual climb. So work those hills in training if you are planning to run this one.

WORKOUT SUMMARY 1. 3-8 x 1200m (or 1000m) @I pace   2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Recovery time should be 30s less than your interval time. Jog 200m-400m (whatever works for you) during that time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace   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       USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on