Plan is to run 4.5 miles going back and forth between a mile at 5:20-5:20 pace, with 200 at 5:00 pace or so. Might even go for another 1-2 if things go well since I have plenty of time to recover.
This is one of my staple workouts which teaches you to run a little faster than tempo pace(what I call buffering pace), surge and build some junk in the legs, then recover at buffering pace. This really helps bring LT pace down a few seconds once it kicks in a week later. Plus it teaches you to race where people are throwing surges at you in a race. It's a really tough workout, and you cannot run the miles too hard because you're skimming the red line. You really have to work the first minute after the surge and you can feel the lactic acid flushing out.
I usually do this on a track, but treadmill will work.
Most of the workouts the next couple of weeks will be aimed at working buffering system and hopefully making 5:30 pace for midwinter feel pretty comfy when the going gets tough.
Wednesday I'm going to do short workout that dumps loads of lactic acid into legs. Lactate ladder it's called. You run 2:00, 90,60,45,30,30,30,45,60,90,2:00. Double rests after each because the intervals are run allout. It's only 12 minutes of total work, but workout takes 36 minutes with rests.
FSU long run this Saturday is another creation. Originally the FSU xc team runs a 10-k version going mile at tempo,10-k,5-k, tempo,10-k,5-k.
I've created a long run version where I run 3-5 miles warmup, then 10 miles in manner above. Then 3-5 cooldown.
Still up in the air on last couple of workouts but I'll come up with something.
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