Time to get back on track with Tuesday night workouts after a few weeks off for track and holidays!
For this week’s workout, we’re going to return to the Yo-Yo workout. After 10 minutes of warmup jogging, everyone will regroup and start the workout, which involves running hard—I pace or 5K race pace—for 3 minutes. The group will spread out quite a bit, which is the point. At 3 minutes, the leader (the yo-yo) and everyone except the person at the back of the pack (the handler) will turn and jog back until you’ve regrouped. (The handler just keeps jogging forward.) Once everyone has regrouped, the next hard rep starts. The rest will be relatively short on these, probably about 1 minute.
We’ll keep repeating out the Waterfront Trail toward the Farmer’s Market and beyond until we’ve done 4 sets, and then we’ll turn around and do 4 sets back.
- Administration: You must be an FLRC member and sign a waiver once for 2023
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: At least 10 minutes of jogging, then Jay Johnson’s Easy Day Strength and Mobility; also see Hard Day
- Pace Calculator: Jack Daniels’ VDOT Running Calculator