In addition to the Tuesday night sessions already in progress, we’ll kick M/W’s off starting tomorrow night, running through to March with blackout dates second half of December as Barton is closed for exams. Session window will be 7:15 - 9. Cornell’s Team has the track until 7 and we’re not to arrive any earlier. When you arrive, take the right-hand set of doors (to the right of the main ones you’re probably using now) to not interrupt CU’s throwing cage training. Best parking is probably the parking garage next to Schollkopf Field. We will need all participants to be members for Club and Cornell liability so if not already, you can join the club here: https://fingerlakesrunners.org/join/ Everyone must also sign Cornell’s waiver here: https://cglink.me/2ee/s95261
I’ll try to keep us on the same workout plan as it can get a bit unruly with larger groups, and moreso if Cornell’s Running Club also weaves into a few lanes. On lighter number nights it might be easier to split off into different workouts if needed. There will always be options in doing less or more intervals, or doing portions of each interval as variations.
I’ll look to follow a 12-16 week periodization training progression model, with the first phase being focused on Aerobic Capacity (Monday’s) and Speed Development (Wednesday’s). I’ll mirror the training we did last year with tweaks as we go and as I revisit that progression and bounce it off a few others who went through the sequence last year.
For this week I’m looking at encouraging all to do a 1.5 - 2 mile warmup (outside if comfortable, inside if preferred), the workout below, and another 1 - 2 miles cool down after. People can for sure pod up for the fun of it and not get too wrapped up in times, instead going after effort. But, ideally, you’d be after workout targets that are specific to you. There are a number of pace and effort calculators online. The one I’m often using is the VDot one located here. Plug in your projected mile time as an example, calculate, and scroll down for workout pace targets by clicking on the training tab.
For this week, as an example of using the calculator to find you target, a person with a 6 minute mile will have a threshold training pace of 7:02 per mile. Tempo pace is roughly 20 seconds slower per mile than threshold so that individual is going to make their target around 7:20 - 7:25 mile pace. For the 1200s for this workout, their tempo 1200 target time will be around 5:30, or approximately :55 per 200 meter lap. I’ll have a listing of rough pace targets with me.
Monday will focus on Aerobic Capacity, Wednesday on Speed Development:
- 11/25: 3 - 7 x 1200m @ tempo, 60” rest (tempo effort with short rests)
- 11/27: 10 - 14 x 50m fly’s (building into all-out 50 meter segments), 3’-4’ rest (full recovery)
Looking forward to seeing a crew of you tomorrow night and sorry for coming in under the wire with details!