FLRC workouts for the week of March 15th, 2021

Now that we have the Cornell Botanic Gardens course open for the FLRC Challenge, it’s time to return to some hill workouts. Remember to keep your back straight and lean into the hill from your ankles, rather than piking at the waist.

Middle Distance Workouts (5K to 15K)

  • Workout: After you’ve warmed up with at least 10 minutes of jogging (or an easy loop of the course, if your weekly mileage supports it), start at the FLRC Challenge sign at the Caldwell Road entrance. Run hard up the hill to the stop sign, then continue straight and jog down the hill to the small loop, entering it clockwise. Once you hit the Forest Home entrance, run hard again until you’re back up to the start of the loop for your next hill rep. Turn left and jog over to the big hill, then run up it hard, all the way to the stop sign at the top. That’s it for the speedwork—run easy back to the start to complete the course.

  • Long Run: 25-30% of your weekly mileage at E pace

Long Distance Workouts (Half Marathon to Marathon)

  • Workout: Marathoners could do the above workout twice, or, if you’re looking for something a bit longer, run the Pseudo Skunk Cabbage course as follows. Start at the Ellis Hollow Community Center running down to Ellis Hollow Creek Road. Continue on that 5-mile loop at E pace for your warmup and to get some hill work up Dodge. When you get back to Genung on Ellis Hollow (4.6 miles), increase to T pace effort, and hold that for roughly a 5K, going straight on Ellis Hollow instead of turning right on Thomas Road. Hold the pace until about 7.8 miles, when you hit the top of the hill down toward Route 79. Drop back to E pace for the rest of the way back to the start.

  • Long Run: 25-30% of your weekly mileage at E pace, such as the Pseudo Skunk Cabbage half-marathon course