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.
Since so many of you ran Skunk Cabbage on Sunday, we’re going to keep this workout on the easier side.
- 200m strides to spread out the group
- 3–6 by 800m at M pace, with 400m recovery
We haven’t talked about M pace before, but it’s the Jack Daniels marathon pace (the pace you’d average for a road marathon, roughly speaking), so it’s slower than T pace. For this workout, look up your T pace for the 800m and add 15 seconds to get your M pace. Plus, we’re taking long active recoveries of two laps, so this workout is really more about continual running than speed.
If your weekly mileage is under 20 miles per week, run 3 reps of the 800m plus recovery. If you’re between 20 and 30 miles per week, run 4 or 5, and only go to 6 reps if you have 30+ miles per week (or didn’t race at Skunk).
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.)