Running Around 11•11•14

Week 24 • Fall Training 2014

We'll continue to work on fine tuning efficiency and economy. We'll also throw in some 800s so that stamina is not being ignored. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Half distance jog following all repeats. So a full set is 800m @I + 400m jog + 400m @R + 200m jog + 400m @R + 200m jog.

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