Please meet downstairs on the west side of Barton Hall at 7:15, where we’ll do warmups before moving up to the track at 7:30 so as not to interrupt the Cornell track team’s practice.
Workout
With a few weeks before the final Strides of March track meet on March 16, we have time to do some workouts that will provide additional strength during the mile race. This week’s workout will be a ladder, but one that jumps more quickly than what we’ve done before and closes with a fast lap:
- 200m at R pace, 200m recovery
- 400m at R pace, 200m recovery
- 800m at I pace, 200m recovery
- 1200m at I pace, 400m recovery
- 1600m at I pace, 400m recovery
- 200m at R pace, 200m recovery
That’s the max workout; if your mileage is under 20 miles per week, drop the 1600. Those between 20 and 30 miles per week, trade the 1600 for a 1400.
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.)