It’s looking like another damp, chilly Tuesday, making Barton Hall all the more attractive for an evening workout. For this week, we’re going to amp up last week’s approach with some speed changes to simulate when you might want to throw a surge into a race to get past someone or when it’s time to kick into the finish.
The workout is sets of 800m repeats at T pace, much like last week’s 1000m repeats. However, after you finish an 800m at T pace, you immediately move into a 200m at R pace to finish out the 1000m. Recovery jog after the 800-200 combination are once again 200m, and the goal is 8% of your weekly mileage. I’d expect most people to be in the 3–6 sets range.
See you Tuesday!
- 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