You all did well with 800m repeats last week, so after an initial 200m to spread out the group, we’re going to bump up to 1000m repeats this week. The kilometer is king! All at T pace with 400m recoveries to increase the overall mileage for the night.
The goal, as always, is to hit roughly 8% of your weekly mileage with the fast reps, so if your weekly mileage is under 25 miles per week, do 3 reps of the 1000m, and over 25 mpw, 4 reps. The workout card has your paces.
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 waivers!
- 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.)