We’re coming up on another track meet on Sunday, so you can see how you’ve improved and get a new V-dot number to use in the Jack Daniels calculator for future workouts. There’s no mile this month, so you can choose between the 5000m and the 800m, or run both. Sign up soon!
For this week’s workout, we’re going to do a quick 200m approaching R pace to spread out the pack, and then go into a descending ladder of 1000m (I pace), 800m (I pace), 600m (I pace), 400m (R pace), and 200m (R pace). Keep the last two at your real R pace—I’ve seen a few people overdo it on their final fast reps and suffer the consequences. Save the energy for the last few laps of the mile on Sunday. Recovery is 200m after each rep.
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