This is our second-to-last indoor track workout before we move down to Stewart Park for Summer Speed on Tuesdays at 6 PM. Remember, the kids’ workouts have ended for the season.
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.
Have you signed up for the FLRC Challenge? The leaderboard is starting to fill up, and the star posts are coming in.
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.
- 200m strides to spread out the group
- 2–4 sets of:
- 400m at I pace, 200m recovery
- 400m at I pace, 200m recovery
- 800m at I pace, 400m recovery
If your weekly mileage is under 20 miles per week, do two sets. Those between 20 and 30 miles per week can do three, and those above 30 miles per week and who want the extra challenge should do four sets.
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.)