Use the following
table to better individualize your Tuesday night workout. The posted workouts are based on 5%, 8%, or
10% of your estimated weekly mileage.
The minimum number of intervals to be performed is based on 20 miles per
week. The maximum number is based on 40
miles per week. This is acceptable if
you are running 20 or 40 miles per week because the number of intervals you
should run is accurately posted on the workout sheet. What if you are running less than 20 miles
per week, more than 40 miles per week or something in-between. How many intervals should I really do? Hopefully, this table and brief explanation
will help.
Lets say this week your planned mileage will be
55. The scheduled workout is: 4-8(see 20 and 40 miles) x 400 @ Goal Pace /
5% of wkly mileage with 400 jog between.
You however should look at 55 miles per week on the 5% table,
which informs you to run 11(see 55 miles)
x 400m. If your weekly mileage is only
13 per week, you would be doing only 2-3(see
13 miles) x 400m.
|
NUMBER OF INTERVALS TO RUN based on 5% of weekly mileage |
||||||||||
|
Wkly Miles |
5.0% |
200 |
300 |
400 |
600 |
800 |
1,000 |
1,200 |
1,600 |
2,000 |
|
10 |
800 |
4.0 |
2.7 |
2.0 |
1.3 |
1.0 |
x |
x |
x |
x |
|
11 |
880 |
4.4 |
2.9 |
2.2 |
1.5 |
1.1 |
x |
x |
x |
x |
|
12 |
960 |
4.8 |
3.2 |
2.4 |
1.6 |
1.2 |
1.0 |
x |
x |
x |
|
13 |
1040 |
5.2 |
3.5 |
2.6 |
1.7 |
1.3 |
1.0 |
x |
x |
x |
|
14 |
1120 |
5.6 |
3.7 |
2.8 |
1.9 |
1.4 |
1.1 |
x |
x |
x |
|
15 |
1200 |
6.0 |
4.0 |
3.0 |
2.0 |
1.5 |
1.2 |
1.0 |
x |
x |
|
16 |
1280 |
6.4 |
4.3 |
3.2 |
2.1 |
1.6 |
1.3 |
1.1 |
x |
x |
|
17 |
1360 |
6.8 |
4.5 |
3.4 |
2.3 |
1.7 |
1.4 |
1.1 |
x |
x |
|
18 |
1440 |
7.2 |
4.8 |
3.6 |
2.4 |
1.8 |
1.4 |
1.2 |
x |
x |
|
19 |
1520 |
7.6 |
5.1 |
3.8 |
2.5 |
1.9 |
1.5 |
1.3 |
1.0 |
x |
|
20 |
1600 |
8.0 |
5.3 |
4.0 |
2.7 |
2.0 |
1.6 |
1.3 |
1.0 |
x |
|
21 |
1680 |
8.4 |
5.6 |
4.2 |
2.8 |
2.1 |
1.7 |
1.4 |
1.1 |
x |
|
22 |
1760 |
8.8 |
5.9 |
4.4 |
2.9 |
2.2 |
1.8 |
1.5 |
1.1 |
x |
|
23 |
1840 |
9.2 |
6.1 |
4.6 |
3.1 |
2.3 |
1.8 |
1.5 |
1.2 |
x |
|
24 |
1920 |
9.6 |
6.4 |
4.8 |
3.2 |
2.4 |
1.9 |
1.6 |
1.2 |
1.0 |
|
25 |
2000 |
10.0 |
6.7 |
5.0 |
3.3 |
2.5 |
2.0 |
1.7 |
1.3 |
1.0 |
|
26 |
2080 |
10.4 |
6.9 |
5.2 |
3.5 |
2.6 |
2.1 |
1.7 |
1.3 |
1.0 |
|
27 |
2160 |
10.8 |
7.2 |
5.4 |
3.6 |
2.7 |
2.2 |
1.8 |
1.4 |
1.1 |
|
28 |
2240 |
11.2 |
7.5 |
5.6 |
3.7 |
2.8 |
2.2 |
1.9 |
1.4 |
1.1 |
|
29 |
2320 |
11.6 |
7.7 |
5.8 |
3.9 |
2.9 |
2.3 |
1.9 |
1.5 |
1.2 |
|
30 |
2400 |
12.0 |
8.0 |
6.0 |
4.0 |
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