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