For this week’s workout, we’ll be doing sets of a descending ladder. Each set will contain an 800m, a 400m, and a 200m, all at I pace, with 200m recoveries. Everyone should do at least two sets, with the usual goal of staying under 8% of your weekly mileage. I expect many people will do three sets and some will even do four.
A reminder—for these workouts, you must be an FLRC member and sign a waiver once for 2023.
See you in Barton Hall!
- 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