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.
We’re continuing the transition to longer-distance work, but to keep things fresh, this week’s workout will be a descending ladder to help you simulate finishing Skunk Cabbage strong in the final few miles. See the workout card for paces, but the reps are:
- 200m strides to spread out the group with 200m recovery
- 1200m at T pace with 400m recovery
- 1000m at T pace with 400m recovery
- 800m at T pace with 400m recovery
- 600m at T pace with 400m recovery
- 400m at I pace with 200m recovery
- 200m at I pace with 200m recovery
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, drop the 1200m.
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.)