With predicted temperatures in the 40s and a chance of rain, we’re going to stick with Barton Hall for our last indoor workout before we move outside. Since we won’t have the structure of the 200m track to inform paces after this, the goal for tonight is to get one final experience of each pace — T, I, and R — so you can more easily run by feel later on.
The workout will be a three-pace ladder:
- 200m at R pace, with 200m recovery
- 400m at R pace, with 400m recovery
- 600m at I pace with 400m recovery
- 800m at T pace with 400m recovery
- 600m at I pace with 400m recovery
- 400m at R pace, with 400m recovery
- 200m at R pace, followed by 10 minutes jogging
As you’re running each pace, think about how it feels, focusing on your leg turnover, your breathing, your heart. Commit that feeling to memory so you can recreate it later.
You’ll notice the 400m recoveries after everything but the first 200m. The reason for them is that you should be fully recovered after each rep so you can hit the right pace for the next one.
See you Tuesday!
Resources
- 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