Running Around 11•3•14

Week 23 • Fall Training 2014

Let's work on some speed and running economy this week. 400s!

An important aspect of this workout is that while we're running fast, we also want to be smooth and in control. It's better to back off just slightly to run efficiently than flail and strain just to hit a particular time. There is not much in this type workout that we can do as far as progression from one week to the next. So just work on being more relaxed and efficient that you were the last time you ran 400s.

WORKOUT SUMMARY

1. 4-12 x 400m @R pace
w/ 400m jog recovery

2. 3-6x 1600m @T pace w/60s rest

3. Striders

DETAILS

Volume (not including rest) should be 5% of your weekly mileage.

50 mpw: 10-12 x 400m w/400m jog recovery
45 mpw: 9 x 400m w/400m jog recovery
40 mpw: 8 x 400m w/400m jog recovery
35 mpw: 7 x 400m w/400m jog recovery
30 mpw: 6 x 400m w/400m jog recovery
25 mpw: 5 x 400m w/400m jog recovery
20 mpw or less: 4 x 400m w/400m jog recovery

[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