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