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 have only a few more workouts in Barton Hall before we move down to Stewart Park for the summer, so we’ll be focusing on the sort of workouts that are easier on a track. This week’s workout will be a slow climb ladder, with two repeats at each distance and a 200m recovery jog after each fast rep.
2 by 200m at R pace (the first one will be our spread-out rep)
2 by 400m at I pace
2 by 600m at I pace
2 by 400m at I pace
2 by 200m at R pace
If your weekly mileage is under 20 miles per week, drop one of the 600m reps. Those who want the extra challenge and have at least 30 miles per week can add an 800m at I pace between the 600m reps.
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.)