Hey, hopefully all had really nice holiday weeks. We’re looking forward to getting M/W night Barton sessions started. We’ll work through a 10 week intentional progressive format of several-week mesocycles. Monday nights focused on Threshold into VO2 with addition of Max Velocity a bit in, and Wednesdays V02 into Rep / Fast Rep. Hopefully great for cultivation of a really solid foundation coming out of winter.
Week 1 of 4 Mid/Distance: Lactate Threshold / Acceleration Development / Intensive Tempo (V02)
- 1/5: 1a. Threshold
- 4 - 5 x 1200 at Threshold, 1-2 minute recovery, target ~ 20 minutes “on”
- Lower volume modification: 5 x 3:00 at Threshold, 1:30 recovery
- 1/7: 1b. VO2
- 7-9 x 400 @ V02, 2 x 400 @ I, 2 x 200 at R, equal time recovery, 3 x fly’s
- Lower volume modification: 6 -8 x 400 at VO2, equal time recovery
Sprint workouts will also be provided by Lucia and we’ll post those in advance in future weeks if we have them set.
You can use the Vdot Calculator here to establish your target pace / times for the workouts. Plug in your best guess current mile race time (as an example…you can use another distance if you think you’re wired shorter or longer) and hit enter. Then click on the Training tab to see your zone pace targets.
We’ll meet at 7:15 in the Statler Drive / West Side lower level of Barton. Please enter through this entrance, not up top, in case Cornell’s team is using the throwing cages. We’ll review the given workout for the night, then move upstairs as a collective. Take a couple of laps followed by us doing a collective set of activation drills led by Hailey (and Lucia once the routine is set), then we’ll split off for warmup inside or out, and into the workout.
Please be sure to check both of these boxes prior to (Sign Waivers):
- It’s fine to come to a workout or two to see if they’re appropriate, but to attend regularly, you must be an FLRC member—join today.
- To meet Cornell’s requirements, EVERYONE MUST SIGN THE NEW FLRC AND CORNELL WAIVERS! These waivers are not optional; Cornell requires them for every participant for liability reasons, and having signed one last year or earlier this year isn’t sufficient. Parents must sign for all children 18 and under, and an adult must accompany all kids.
See you tomorrow night,
Ian, Hailey, Lucia