For Barton this week, meeting at 7:15 (can be up top at the prior entry near the throws cages) and being ready to go at 7:20. We’ll finish up around 9. For those who haven’t yet become members of the Finger Lakes Runners Club, it would be great if you could for liability needs, as well as completing this Cornell waiver.
This week we’ll begin the next few-week block which is intensive tempo (in this case V02) and alactic/glycolytic (continued max velocity) work. I’ll try again for the Raknunan coordination / agility warmup followed by a half mile or so before going into the run portion.
Monday: 8 - 12 x 400 at V02 pace (see paragraph below for finding target paces) with a bit over 1:1 recovery ratio (next week we’ll up the interval distance and decrease recovery to 1:1, and the week after reduce recovery to less than 1:1)
Wednesday: 8 - 12 x 60-80 meters (60 if the tight turns beat your legs down, in which case you can use the straight away) with 3 minute recoveries
The vdot calculator based on the work of Jack Daniels which I’ve so far referenced is focused on training zone paces that don’t include V02 (instead moving from Interval / 3k pace to Threshold / 10k pace). For this block I want you to find your target V02 interval time using our Training Pyramid spreadsheet here. I’d found a training progression pyramid from a sprint coach in Ohio that I liked, he shared it with me, and I asked Josh to assist in broadening it and in the form of creating a distance oriented equivalent. Click on the link above, go to the second tab on the bottom which is the distance focus. When you go to the spreadsheet, plug in your current mile race time above, hit enter, and scroll down to the intensive tempo (purple) block and 6-8 x 400 workout which is row 29. Your time target will populate into cell H29 and rest interval into G29.
If there are sprinters who are joining us for Monday night as well and would prefer to keep to a sprint workout, you can use the Intensive Tempo workout found on the first / sprint tab. You’ll be using row 14 which will be for 8 x 150’s.
See you Monday night.
Ian