My apologies for missing last week’s workout at the last minute. It was due to family medical issues that are now largely behind us.
This week’s workout will be a ladder of 200-400-600-800-600-400-200. We’ll be playing with paces in this workout, so the 200s and the 400s will be at your R pace, whereas the 600s and the 800 will be at the slower I pace. The rest will be 400m after each rep. The repetitions total 2 miles of speed, so if you aren’t running at least 25 miles per week overall, you can drop the 800.
As a reminder, you can look up your target times for each of these reps on the Jack Daniels’ VDOT Running Calculator . Select the 1 Mile distance, enter your time trial result in minutes and seconds, click Calculate, and switch to the Training tab below.
Kate McCormick and Lizzy Rayle will again lead kids 5–11 in running game workouts.
Any questions? See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: Cornell’s Barton Hall, with the easiest parking in the parking garage
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)