Note that the Tuesday night MITHACAL MILERS workout is moving earlier, so please be at the Monkey Run parking area and ready to warm up at 5:30 PM. We’ll be going back out in the Freese fields, so if you can’t quite make it in time, feel free to join us out there when you can arrive. Remember, all FLRC club members are welcome, but please register (just once is all that’s necessary) so we have you on the roster.
One additional note. If you have visited Broome County (or any of the other NYS hotspots) in the last 14 days, please run on your own!
Middle Distance Workouts (5K to 15K)
-
MITHACAL MILERS: We’re going to practice our yo-yo skills this week. For each of 5 reps, everyone will go out hard and the group will spread out. At 3 minutes, I’ll blow a whistle, which is the sign to turn around and jog back to the group (whoever happens to be at the back can just start jogging). When the entire group has reassembled, we’ll start the next rep. So this should work out to 5 by 3 minutes, with a few minutes of recovery.
-
Workout 2: I’ve heard this called a Broken Tempo run, since it gets much of the benefit of a tempo without scaring people with a long, hard run. 4-6 by 5 minutes at M pace with 1 minute of jogging recovery between them.
-
Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
-
Workout 1: Marathoners get to do a Broken Tempo too, but aim for 4-6 by 10 minutes at M pace with 1 minute of jogging recovery between each rep.
-
Long Run: 25-30% of your weekly mileage at E pace
Resources
- Introduction: Background and advice, particularly for those not running 20-25 miles per week
- COVID-19 Advice: Be considerate and stay healthy with our recommendations.
- Warmup: Jay Johnson’s Leg Swings and Lunge Matrix, then at least 10 minutes of jogging
- Cooldown: At least 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels VDOT Running Calculator