Please meet downstairs on the west side of Barton Hall at 7:15, where we’ll do warmups before moving up to the track at 7:30.
We’re continuing the transition to longer distance work, but to keep things fresh, this week’s workout will be a descending ladder to help you simulate finishing Skunk Cabbage strong when you’re in the final few miles. The reps are:
- 200m strides to spread out the group
- 1400m at T pace
- 1200m at T pace
- 1000m at T pace
- 800m at T pace
- 400m at I pace
- 200m at I pace
All recoveries are a 200m jog.
The goal, as always, is to hit roughly 8% of your weekly mileage with the fast reps, so if your weekly mileage is under 20 miles per week, drop the 1400m and the 1200m, and if it’s 20–30 mpw, drop the 1400m.
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: Cornell’s Barton Hall, with the easiest parking in the parking garage
- 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
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)