We’re less than a week out from our January 15th track meet, so if you want to see how much you’ve improved since our time trial, sign up soon. And, of course, if you’re a masters runner, be sure to sign up for the Hartshorne Masters Mile on January 21st!
The pre-race (but early season) workout is thus sets of 200m-400m-200m, all at R pace, but with equal recovery. So each set is a 200m at R pace, followed by 200m jogging recovery. Then a 400m at R pace followed by 400m jogging recovery, then a 200m at R pace, followed by 200m jogging recovery.
- If your mileage is on the low end (under 20 miles per week), do 3 sets.
- If your mileage is higher and you’re racing on Sunday, do 4 sets.
- If your mileage is higher but you’re not racing on Sunday, do 5 sets.
If you haven’t already done so, remember that everyone needs to sign a new FLRC Training Programs waiver. You only have to do this once to be set for all FLRC workouts and group runs in 2023. And of course, you must be an FLRC member, which also gets you into the free Winter Chill 5K Series, with the second race this coming Saturday, January 14th.
Resources
- 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 Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator