With our focus shifting to longer distances and with some people running Skunk this weekend, tonight’s workout is going to be a bit different, with slower paces for longer distances. As a reminder, for these workouts, you must be an FLRC member and sign a waiver once for 2023. (And there are a few regulars from whom we still need signatures—nudge, nudge.)
We’ll be running sets of 1 mile at T (threshold) pace, followed by an 800m at M (marathon) pace. There is no other recovery—you’ll just slow down a bit after the mile and speed up after the 800m. You’ll need to look up your M pace in the Jack Daniels calculator and convert down to an 800m from the mile time it gives, then figure out what that is per lap.
For those running in the 20 miles per week range or less, try for two sets, or 3 miles total. Those with higher weekly mileage can do three or even four sets. It’s important not to run too fast on these—it can be hard to hold back on the track, but you’re really trying to stay in that distance race pace.
See you tonight!
- 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