Just a couple more workouts in Barton Hall, so we’re going to stick with track-specific workouts before we move into less-structured interval workouts at Stewart Park. This week’s workout will be alternating 200s and 400s, all at R pace, with 200m recoveries. So a set will be:
- 200m fast, 200m slow
- 400m fast, 200m slow
Everyone should be able to do at least three sets, but we’re aiming for the fast bits to be 8% of your weekly mileage, so someone running 30 miles per week should be able to do six sets.
See you all on Tuesday!
PS: Have you signed up for the FLRC Challenge?
Resources
- Administration: You must be an FLRC member and sign the 2024 waiver!
- Location: All workouts take place at Barton Hall on the Cornell campus
- Parking: Anywhere on campus is fine, but the parking garage is convenient.
- 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